Blog Archives - Alternative Athletics

Alternative Athletics: 3 Rep Back Squat

3/31/2022

Warm Up:
1 set
1:00 Couch Stretch / per leg
1:00 pigeon pose / per leg
1:00 frog stretch

6 sets
:20 Air Squats
:10 bottom of squat hold

4 sets:
3-5 Back Squat
– Rest :30-1:00 between sets.

RX / Intermediate / Beginner
5 sets for load:
3 Back Squat

Post-workout:
Accumulate:
2:00 in a Handstand
– Stomach facing the wall.

Stretching:
Accumulate:
1:00 Couch Stretch / leg
1:00 Foam Roll Upper Back

Competition: Rest Day

Alternative Athletics: 3 Rounds

3/30/2022

WARM-UP
EMOM 8:
Min. 1 | 1:00 Assault Bike (slow)
Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press
Min. 3 | 5 right-arm DB windmills + 5 presses
Min. 4 | 10 PVC Pass-throughs + 10 PVC Overhead Squat

1 set:
200-m Run (slow)
5 Kip Swing
5 kipping knees-to-armpits
5 Knee to Elbow
5 Dumbbell Squat
5 Dumbbell Push Press
5 Dumbbell Thruster

1 set:
200-m run (moderate-to-hard)
10 knees-to-elbows
10 DB thrusters

Pre-workout:
For time:
800-m run
NOTES

Use a light DB for the EMOM and flow through the movements. The goal is to keep moving for almost the entire 8:00, but at a comfortable pace.
Move steady through the knees-to-elbows and thruster progressions. Rest as needed between movements and focus on a big swing for the gymnastics, and using the legs to create momentum for the thrusters.
For the final set, push the run at a faster pace, but don’t burn out out. Finish the run and immediately knock out 10 knees-to-elbows and 10 thrusters.

Rx
3 rounds for time:
200-m Run
20 Knee to Elbow
200-m run
20 DB Dumbbell Thruster (25/40 lb)

INTERMEDIATE
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)

BEGINNER
3 rounds for time:
200-m run
20 Hanging Knee Raises
200-m run
10 single-arm DB thrusters / arm (10/15 lb)

Stimulus & Goals

Finish in 12:00-16:00.
Keep the runs to 1:00 or less.
Complete the knees-to-elbows in 2-4 sets and the thrusters in 1-3 sets.

Strategy

If you’re a strong runner, push the 200s hard and break up the gymnastics and weightlifting into manageable sets. Be mindful of rest breaks — they should be short, but you can afford a break or two if you push the runs to :45 or less each round.
If you’re not such a great runner, plan to go all out on the pull-up bar and DBs. Don’t take the runs easy, just don’t burn out. Then, when you get to the knees-to-elbows and thrusters, aim to go unbroken for as long as possible.
Catch a big swing on the knees-to-elbows. A big arch forward creates momentum that makes the back swing and lifting your knees easier. A shorter, quicker swing gets you off the bar sooner, but overly taxes the midline and hip flexors.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
Main Lift
Post-workout:
On a 10:00 clock:
Build up to a 3-rep-max Clean

NOTES

We are in Week 8 of our virtuosity lifting cycle. This means we are 2/3 of the way through. Today we are focusing on building up to a heavy 3-rep max within a 10:00 window. Try to complete 3-5 attempts within the 10:00 window. If the weights are easy, make bigger jumps. If the weights feel heavier than normal, make smaller jumps or even consider backing off a bit.
It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
Cleans can be performed as power cleans or squat cleans.

Workout 3: 15 min
Accessory
7 sets for load and height:
3 High Pull Clean
5 Seated Box Jump

NOTES

Accessory – l: Use 90%+ for the clean pulls and focus on speed through the middle of the lift.
Refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / leg
:30 pigeon pose / leg

Alternative Athletics: Weighted Pull ups

3/29/2022

WARM-UP
1 set:
20 ATY Drill
20 Scap Pull up

5 sets:
:30 row
10 alternating Dumbbell Snatch
3-5 Strict Pullup

NOTES

In the second portion of today’s warm-up, increase the pace on the rower with each set. Begin to think about your pacing and efforts in the second workout.
Increase the weight of the DB as long as the 10 reps stay unbroken.
With the final 2-3 sets of pull-ups, add weight if you are able. Treat these as warm-up up sets prior to the workout. If needed, do another 1-2 warm-up sets prior to starting the workout.

RX / Intermediate
5 sets for load:
3 Weighted Pull up

BEGINNER
5 sets for reps:
:30 Strict Pullup

Post-workout:
8 sets for reps:
:20 Ring Dips
– Rest :10

Stimulus & Goals

Build up to a heavy set of 3 pull-ups
Increase load across as many sets as possible.

Strategy

Just because these pull-ups are strict, does not mean they need to be slow. With each rep, try to move your chin over the bar as quickly as possible. Think about driving your elbows to the floor beneath you and pulling fast.
Add load to the pull-ups in any matter that makes sense. Consider pinching a medicine ball or a DB between your feet. If you have a belt available, that is another great way to add load. You don’t want the way you add weight to be the variable that holds you back.

Competition: 70 min

Warm Up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
For as many sets as possible:
500-m Row @ 1:50 / 2:00
500-m row @ 1:48 / 1:58
500-m row @ 1:46 / 1:56
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.

Stimulus & Goals

Successfully complete at least 5 sets.
You must finish the interval on or under the indicated time. Finishing over the time is considered a failed set and the workout is over.
Pace and recovery conditioning

Strategy

With the goal of the workout being to finish each set on or under the indicated time, don’t be a hero. It does you no good to go faster than the specified time. It will only hurt you in the later sets.
It will take about 100-200 m to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you are pulling. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
Try to row :01 under the specific time you are trying to hit. If you waiver for too long above the time, you’re likely not to hit it.
Try to stand up during your rest time. This will help flush the lactic acid out a little bit.

Stretching: 10 min
3 sets:
:30 Doorway Pec Stretch / side
:30 Banded Shoulder Stretch / Side

Alternative Athletics: 10 Rounds Partner

3/28/2022

WARM-UP
1 set:
30 Jumping Jack
30 Banded Good Mornings

1 set:
:30 Single-Unders (both feet)
15 pulls Row
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or Double Unders

NOTES

In the first part of today’s warm-up use a light band — something with which you can feel the tension in your posterior chain.
In the second portion of today’s warm-up, see how many calories you can achieve in 15 pulls.

Pre-workout:
Accumulate with a partner:
60 Burpee Box Jump Over (20/24 in)
– Break up the reps as needed.

Rx
10 rounds for time with a partner:
20 Double Unders
14/20-cal. Row
20 Double Unders
– Alternate rounds with a partner.

INTERMEDIATE
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
– Alternate rounds with a partner.

BEGINNER
10 rounds for time with a partner:
20 Single-Unders
7/10-cal. row
20 single-unders
– Alternate rounds with a partner

Competition: 1 hr 10 min

Warm Up: 15 min
See Above

Workout 1: 20 min
See Today’s Rx

Workout 2: 10 min
Main Lift
On a 10:00 clock:
Build up to a 3-rep-max shoulder-to-overhead

NOTES

We are beginning Week 8 of our virtuosity lifting cycle. This mean we are 2/3 of the way through. Today we are focusing on building up to a heavy 3-rep max within a 10:00 window. Try to complete 3-5 attempts within the 10:00 window. If the weights feel easy, make bigger jumps. If the weights feel heavier than normal, make smaller jumps or even consider backing off a bit.
It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted.
Shoulder-to-overheads may be performed as a strict press, push press, push jerk, or split jerk.

Workout 3: 15 min
Accessory
5 sets for separate loads:
5 Sots presses
10 wide-grip Bent over row

Stretching: 10 min
Accumulate:
1:00 Lacrosse Ball / Foot
1:00 Sit and Reach

Alternative Athletics: 4 Rounds

3/27/2022

Warm Up:
1 set:
200-m Run
10 Dumbbell Deadlift
10 dumbbell hang muscle cleans
10 Dumbbell Squat

1 set:
200-m run
10 Dumbbell Power Clean
10 dumbbell squats

1 set:
200-m run
10 Dumbbell Squat Clean

1 set
7 touch-and-go Squat Clean

Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep Squat Clean

– Compare to 3/9/2022

Rx
4 rounds for time:
20 Squat Clean (75/115 lb)
800-m Run

INTERMEDIATE
4 rounds for time:
20 squat cleans (55/75 lb)
800-m run

BEGINNER
4 rounds for time:
20 DB squat cleans (10/20 lb)
400-m run

Stretching:
2 sets:
:30 Leg Swing (across body) / leg
:30 Lacrosse Ball / Foot

Competition: Rest Day

Weekly Update 3/27 - 4/2

3/27/2022

3/27
4 rounds for time:
20 Squat Clean (75/115 lb)
800-m Run

3/28
10 rounds for time with a partner:
20 Double Unders
14/20-cal. Row
20 double-unders
– Alternate rounds with a partner.

3/29
5 sets for load:
3 Weighted Pull up

3/30
3 rounds for time:
200-m Run
20 Knee to Elbow
200-m run
20 DB Dumbbell Thruster (25/40 lb)

3/31
5 sets for load:
3 Back Squat

4/1
Double Murph
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 2 Miles
300 Air Squats
200 Push Ups
100 Pull ups
Run 1 mile

4 rounds for time:
100-m lunge
300-m run
– Wear a vest or carry an object 20/14 lb

4/2
For time:
30-20-10
GHD Sit-up
Toes-to-Bar
Wall Balls (14/20 lb) (9/10 ft)

Alternative Athletics: 30 Rope Climbs

3/26/2022

WARM-UP
2 sets:
12/15-cal. Skierg
10 Banded pull aparts
10 Scap Pull up

2 sets:
10-15 V Ups
10 Ring Rows
10 Kip Swing

1 set:
3 rope pull-ups (slow)
3 rope knee-to-elbows (slow)
3 hanging rope lock off (slow)

3-4 sets:
1 Rope Climb
– Rest :30-1:00 between sets.

NOTES

Work on warming up and engaging the shoulders through the first 4 sets of work. Take your time and get the shoulders feeling good.
Spend time working positions on the rope before actually climbing. For 3 reps each, work on pulling high and controlling down, as well as bringing the knees up to the elbows without bending the arms. Repeat the same sequence while adding the bite with your feet. Rest as needed.
Finish with 3-4 reps of a rope climb with ample rest. The goal is to perform the first rep smoothly and methodically and move a little faster on Rep 2. By the third or fourth rep you should be able to sprint up the rope while still feeling smooth.

Rx
For time:
30 Rope Climb (15 ft)

INTERMEDIATE
On a 15:00 clock:
Max rope climbs (15 ft)

BEGINNER
For time:
60 Pull-to-Stands

Stimulus & Goals

Finish under 12:00.
Use technique to manage fatigue.
Maximize the length of each pull to minimize work.
Challenge both physiological and psychological boundaries.

Strategy

This is a challenging workout, physically, but also mentally. As fatigue sets in, it’s very easy to let the fear of falling take the reigns and slow us down. Use this workout to practice being smooth and calm under pressure. Know that your grip is never as bad as it feels, and taking an extra second to get a good bite with your feet can make the rep much easier than going fast and being inefficient.
Lean into the mantra of “slow is smooth, smooth is fast.” When you get tired, practice leaning back and grabbing a higher bite than you think you can, slowly.
Chunk up your work. Start with sets of 3s, then 2s. Do reps back-to-back and then watch the clock and take a managed rest break.
Practice hanging from your arms and not pulling. Keep the arms as straight as possible. Then, lean back and climb with the feet as high as you can. This will save the arms and allow you to keep moving faster, longer.

Post-workout:
3 sets:
:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 Seated L Sit

Competition: 1 hr 20 min

Warm Up: 15 min
See Above

Workout 1: 15 min
See Today’s Rx

Workout 2: 10 min
Post-workout:
On a 10:00 clock:

Snatch
3 reps @ 70% of 1-rep max
3 reps @ 75% of 1-rep max
3 reps @ 80% of 1-rep max
3 reps @ 85% of 1-rep max
3 reps @ 90% of 1-rep max

NOTES

We are in Week 7 of our virtuosity lifting cycle. The reps are going down and the percentages are going up.
The 15 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as you need to between percentages, but remember, you only have so much time to complete the main lift.
It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
Snatches may be performed as power snatches or squat snatches.

Workout 3: 20 min
Every 2:00 for 10 sets:
For speed:
50-m Prowler Push sprint

NOTES

In Accessory, focus on moving the sled as fast a possible through the entire 50 m. You may add weight to the sled, but only if the 50 m remains a sprint. Adding weight does no good if the sled push is not a sprint.

Workout 4: 10 min
3 sets:
1:00 GHD Sorenson hold
30 GHD Sit-up to parallel

NOTES

GHD sit-ups are meant to be as fast as possible. Be aggressive and squeeze your thighs hard as you drive your torso back to a seated position.
For the GHD Sorenson hold, set the GHD to your hip-extension setting. Get into the GHD like you were going to perform a hip extension, but instead of moving down and up, you are just going to hold parallel to the ground. Expect your glutes, hamstrings, and erectors to get fatigued. You can make this movement easier by moving the footpad back further.

Stretching: 10 min
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation

Alternative Athletics: 3 Rep Thruster

3/25/2022

WARM-UP
1 set:
50 mountain climbers
10 squat-to-stand
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squat therapy
10 Kip Swing
10 Shoulder Press (empty BB)

2 sets:
5 Good Mornings
5 Front Squat
5 Push Press
5 Thruster
– Use an empty barbell.

3-5 sets:
5 thrusters (building)
– Rest 1:00 between sets.

NOTES

The first two sets involve light cardio to elevate the heart rate and then a pair of movements each for warming up the squat and the overhead position. Use each movement to work on finding quality positions. No rush here.
Run through a quick barbell warm-up to practice using a full grip for the thrusters and accelerating out of the bottom of the squat.
Finish the warm-up by building in sets of 5 to your starting weight for the workout.

Rx / Intermediate / Beginner
7 sets for load:
3 Thruster

Post-workout:
4 sets for reps:
On a 2:00 clock:
:30 Handstand
30 double knee tucks
Max DB Floor Press (35/50 lb)
– Rest 1:00 between sets.

Stimulus & Goals

Lift once every 2:00-3:00 minutes.
Take the bar from the rack.
Start at 70% of 1-rep thruster and build.

Strategy

Because the bar is coming from the rack, the load used will likely be limited by your ability to push press. The first set should start somewhere around the 70% mark of your 1-rep thruster. Think of this as a load with which the bar starts to feel heavy, but you still feel confident.
Take plenty of rest between sets to recover the legs. When you lift, focus on maintaining upward pressure through the shoulders as you descend. If the front rack drops at all, the bar will slide and energy is lost. On the way up, stand as fast as possible and aim to send the bar flying off your shoulders from the speed of your legs. Visualize yourself standing up quickly and drive the shoulders into the bar.
To re-rack at heavier loads, consider taking an extra second after receiving the load to reset your feet and get ready for the next rep. However, if you’re crafty with receiving a bar, play around with immediately squatting into the next rep to use the momentum of the barbell descending to bounce out of the hole and stand even faster into the next rep. Just make sure your squat mechanics remain intact.

Competition: 1.5 hr

Warm Up: 20 min
See Above

Workout 1: 25 min
See Today

Workout 2: 10 min
Main Lift
5 sets for speed and load:
5 Shoulder Press (50-60%)

NOTES

If you are performing the CAP affiliate workout, complete the main lift within 15:00-20:00 of completing the workout.
The goal is to move 5 reps as fast as possible while maintaining proper technique. Speed is no good if technique and safety suffer. Five reps at this weight should take no longer than :15, with a desired time around :10 to complete.

Workout 3: 10 min
Accessory
3 sets for reps:
:30 Hand Release Push-ups
– Rest :30
:20 narrow-hand push-ups
– Rest :40
:10 wide-hand push-ups
– Rest :50

NOTES

In Accessory, place your hands closer together than you normally would for the narrow-hand push-ups. For the wide hand push-ups, place your hands further apart than you normally would.

Workout 4: 15 min
EMOM 12:
Min. 1 | 75 Double Unders
Min. 2 | 16 Weighted Box Step (50 / 35 lb) (24 / 20 in)
Min. 3 | 16 Dumbbell Snatch (50 / 35 lb)

NOTES

In the final Workout of the Day, expect to be working for most of each minute.
You will get the most rest after completing the third minute. So, go unbroken through the snatches and use the remaining time to recover.
Alternate hands as much as you need on the box step-ups, but try not to stop moving.
Prior to starting the workout, consider adjusting the reps or the weight of the DBs to ensure you finish each movement within the minute.

Stretching: 10 min
3 sets:
:30 Groiner Stretch / side
:30 seated torso twist

Alternative Athletics: 10 min

3/24/2022

Warm Up:
1 set:
:30 PVC Pass-throughs
:30 pvc pipe around the world.
:30 Good Mornings
:30 Box Steps
:30 hang from the pull-up bar
:30 Hollow Hold

1 set:
:30 pvc pipe pass through.
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups.
:30 Kip Swing
:30 hollow hold

1 set
8 Pullups
6 Situps
4 burpee box step-overs

Pre-workout:
2 sets:
Max unbroken Toes-to-Bar
– Rest 3:00 between sets.

RX / Intermediate
AMRAP 10:
8 Pullups
6 Situps
4 burpee box step-overs (16/20 in)

BEGINNER
AMRAP 10:
8 Ring Rows
6 sit-ups
4 burpee box step-overs (12/14 in)

Stretching:
1 set:
1:00 Doorway Pec Stretch / side
1:00 Cuban Press Barbell

Competition: Rest Day

Alternative Athletics: 5K Row

3/23/2022

Warm Up:
2 sets:
25-ft Inch-worm
25-ft Toy Soldier
25-ft Walking Lunge + twist
25-ft Bear-crawl
25-ft Backward Bear crawl
25-ft duck walk
10 Alternating Spiderman Stretch
10 jump squat

3 sets:
1:00 Row
– Rest 1:00

NOTES

Take your time on the movement drills. Emphasize finding deep positions that stretch the hips and hamstrings.
Increase the intensity each minute on the rower. Finish with a pace at least :10 faster than what you expect to row for the workout.

Rx / Intermediate
For time:
5,000-m Row

BEGINNER
On a 15:00 clock:
Max meters on the rower

Stimulus & Goals

Finish in 20:00-25:00.
Advanced athletes should aim for under 19:00 (1:54/500-m avg.) for men and under 21:00 (2:06/500-m avg.) for women.
Long, slow, and consistent effort for the majority of the workout.

Strategy

Option 1: Start at a pace that is manageable, but on the faster side. Try to reduce your pace by :01 every 500 m for the duration of the workout. Finish the final 500 m with a sprint.
Option 2: Choose a pace that may be slightly aggressive and monitor your average 500-m pace. Start with a sprint and get your average where you want it to be right out the gate. Row just under that pace for 400 m. Then, row hard for 100 m to pull the average back down. Repeat this process for 10 total sets or until you reach the 5,000-m mark.
Option 3: Choose a pace that might be slightly aggressive and monitor your average 500-m pace. Start just at, or under it, and row for 500 m. Then, pick up the pace for the next 500 m to pull the average down. Alternate between a slightly slower 500 m and a slightly faster 500 m for 5 rounds. For however many seconds slower your recovery 500-m pace is than your desired split, you must row an equal amount FASTER during your fast 500 m to balance out the averages. The differences between those two paces should be slight.

Post-workout:
1 set:
400-m KB Farmer Walks (70 / 53 lb)

Competition: 70 min

Warm Up: 15 min
See Above

Workout 1 : 25 min
Today’s Rx

Workout 2: 10 min
Post-workout:

On a 10:00 clock:
Clean
3 reps @ 70% of 1-rep max
3 reps @ 75% of 1-rep max
3 reps @ 80% of 1-rep max
3 reps @ 85% of 1-rep max
3 reps @ 90% of 1-rep max

NOTES

We are in Week 7 of our virtuosity lifting cycle. The reps are going down and the percentages are going up.
The 15 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as you need to between percentages, but remember, you only have so much time to complete the main lift.
It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
Cleans can be performed as power cleans or squat cleans.

Workout 3: 10 min
Accessory

5 sets:
30 Plate Hop (45/35-lb plate)
5 weighted box jumps (12/20 in)
– Rest as needed between sets.

STRETCHING: 10 min
Accumulate:
1:00 pigeon pose / side
2:00 Foam Roll Upper Back and Foam Roll Low Back