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Alternative Athletics: Max Reps

3/22/2022

WARM-UP
2 sets:
10 Pushups
10 PVC Pass-throughs
10 table tops stretches
10 PVC Push Jerk

1 set:
10 Ring Rows
10 Shoulder Press (empty barbell)
5 Single Arm Ring Row / arm
10 Push Press (empty barbell)
2-3 tempo Strict Pullup
10 Push Jerk (empty barbell)

2-3 sets:
2 shoulder presses
2 push presses
2 push jerks
– Build to workout weight.

NOTES

Stretch out the shoulders on the floor and use the PVC to open up the shoulders. Actively work on push-jerk technique at this time.
Progress in difficulty through strict pulling and overhead pressing. Move slowly on the barbell work and emphasize keeping the ribs down and using an active shoulder for all movements.
Build to the starting weight for the workout in 2-3 sets. Rest as needed.

Rx
For total reps:
3 sets of Shoulder Press (2/3 bodyweight)
3 sets of Strict Pullup
3 sets of Push Press (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of Push Jerk (2/3 bodyweight)
3 sets of strict pull-ups

INTERMEDIATE
For total reps:
3 sets of shoulder presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push jerks (65/95 lb)
3 sets of strict pull-ups

BEGINNER
For total reps:
3 sets of shoulder presses (35/45 lb)
3 sets of Ring Rows
3 sets of push presses (35/45 lb)
3 sets of ring rows
3 sets of push jerks (35/45 lb)
3 sets of ring rows

Stimulus & Goals

Keep total work time under 30:00.
Complete a new set once every 1:30.
Complete 5-10 reps on the presses and 5+ reps on the pull-ups.
Get used to resting with the load overhead.

Strategy

Move fast to maximize rest. To finish under 30:00, you’ll need to start a new set every 90 seconds. The faster you cycle reps and reach the end of your set, the longer time you have to rest. Keep this in mind when fighting for additional reps.
As the workout progresses expect to hang on to the pull-up bar at the bottom of the hang and hold the load overhead in between shoulder-to-overhead reps — this is where you’ll have to rest if you want to keep the sets alive. That being said, hanging on for an extra rep or 2 can add :20 of time under tension and that’s also :20 less rest you’ll have to recover, so hanging on might not be worth it.
Toward the backend of the workout, prioritize quality. Your shoulders and grip will be extremely fatigued. If you find yourself moving poorly, or even just odd, it’s likely time to terminate the set.

Competition: 1 hr 15 min

Warm-up: 15 minutes
See above

Workout 1: 30 minutes
Today's Rx

Workout 2: 10 minutes
Main Lift
Post-workout:
On a 10:00 clock:
Shoulder-to-overheads
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

Today begins Week 7 of our virtuosity lifting cycle.
This week we will be working off of the 1-rep lifts we found in Week 1, so use these when calculating percentages. If you don’t know your 1-rep max of any lift, base the percentages off of your most recent, heaviest 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.
The 15 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as needed between percentages, but remember, you only have so much time to complete the main lift.
Shoulder-to-overheads may be performed as a strict press, push press, push jerk, or split jerk.

Workout 3: 10 minutes
Accessory
3 sets:
1:00 sandbag hold at chest
1:00 Plank hold
– Rest as needed between sets.

NOTES

In Accessory – I, use the heaviest sandbag or object possible that allows you to hold for the entire minute. This should be challenging. Hold at the top of a push-up or on your forearms for the plank hold.

Stretching: 10 minutes
3 sets:
:30 Supine Snow Angel
:30 prone snow angel
:30 Scap Push-ups

schedule:

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