WARM-UP
2 sets: 15 Good Mornings (35/45 lb) 15 Leg Swing (forward and backward)/leg 4 sets: :30 Assault Bike 5 Deadlift NOTES
Pre-workout: With a partner: Accumulate 100 GHD Hip Extension – One partner holds a plank while the other partner performs hip extensions. – Partners may switch as much as they’d like. Rx 3 rounds for time: 25 Deadlift (155/225 lb) 800/1,000-m Assault Bike INTERMEDIATE 3 rounds for time: 25 deadlifts (105/155 lb) 800/1,000-m bike BEGINNER 3 rounds for time: 20 deadlifts (55/75 lb) 400/500-m bike Stimulus & Goals
Strategy
Competition: 1 hr 10 min Warm-up: 20 minutes see above Workout 1: 15 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overheads 3 reps @ 65% of 1-rep max 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 NOTES
Workout 3: 15 minutes Accessory Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 minutes Accumulate: 1:00 pigeon pose / side
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Warm Up:
1 set 30 Jumping Jack 10 Bent over row (35/45 lb) 1 set 30 Ski Jumper 10 Ring Rows 1 set 20 Up-Downs over the bar 10 Jumping pull-ups 1 set 20 Double knee in Plank 5-10 Pullups – Scale to a previous movement if necessary. 3 sets 5 Burpees 4 Thruster (workout weight) 3 Pullups (workout option) – Rest :30 between sets RX For reps: 1:00 Thruster (65/95 lb) 1:00 Pullups :45 thrusters :45 pull-ups :30 thrusters :30 pull-ups INTERMEDIATE For reps: 1:00 thrusters (55/75 lb) 1:00 pull-ups :45 thrusters :45 pull-ups :30 thrusters :30 pull-ups BEGINNER For reps: 1:00 thrusters (35/45 lb) 1:00 jumping pull-ups :45 thrusters :45 jumping pull-ups :30 thrusters :30 jumping pull-ups Post-workout: 4 sets for reps: :20 Pushups – Rest :10 :20 alternating single-leg V-ups – Rest :10 STRETCHING Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder Stretch / Side Competition: Rest Day 3/13
For reps: 1:00 Thruster (65/95 lb) 1:00 Pullups :45 thrusters :45 pull-ups :30 thrusters :30 pull-ups 3/14 3 rounds for time: 25 Deadlift (155/225 lb) 800/1,000-m Assault Bike 3/15 5 rounds for time: 35 Double Unders 200-m Run 3/16 8 sets for load: 2 Front Squat 3/17 - St Patrick’s Day AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 Bar Muscle up 10 left-arm DB overhead squats 15 Toes-to-Bar 3/18 6 rounds for time: 5 Hang Clean (105/155 lb) 10 Weighted lunge Then … On a 4:00 clock for reps: Handstand Walk 3/19 3 rounds for time: 15 Kettlebell Swing (35/53 lb) 20 Box Jumps (20/24 in) 250-m Row WARM-UP
5 sets: :40 jog (steady) :20 Run (moderate-to-fast) :30 walk 2 sets: 10 Groiner Stretch 10 Samson stretches 10 Scorpion Stretch 5 Squat Therapy 10 Overhead Squat (empty BB) 2 sets: 200-m Run :20 overhead squats (building) RX 5 x 2:00 rounds for reps: 400-m Run Max rep Overhead Squat (65/95 lb) INTERMEDIATE 5 x 2:00 rounds for reps: 300-m run Max rep overhead squats (55/75 lb) BEGINNER 5 x 2:00 rounds reps: 200-m run Max rep overhead squats (35/45 lb) Stimulus & Goals
Strategy
Post-workout: Accumulate: 10 Turkish Get-up / arm – Increase weight as needed. Competition: 1 hr 10 min Warm-up: 15 minutes See above Workout 1: 10 minutes Interval Nancy Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Snatch 3 reps @ 60% of 1-rep max 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets for separate loads: 3 Snatch Grip Deadlift 5 hang muscle snatches – Rest as needed. NOTES
Workout 4: 10 minutes Time Priority Fran For reps: 1:00 Thruster (65/95 lb) 1:00 Pullups :45 thrusters :45 pull-ups :30 thrusters :30 pull-ups Stimulus & Goals
Strategy
Stretching: 10 minutes 3 sets: 10 Cuban Press Barbell (PVC) :20 Doorway Pec Stretch / side Warm Up:
2-3 sets: :20 Single-Unders 5 Leg Swing per side 10 alternating Overhead Lunge 2-3 sets: :20 Double Unders or attempts 5 Scap Pull up or 5 Ring Rows 10 Shoulder Press 10 Front Squat 10 Kip Swing CrossFit Open 22.3 RX For time: 21 Pullups 42 Double Unders 21 Thruster (65/95 lb) 18 Chest-to-Bar Pullups 36 Double Unders 18 Thruster (75/115 lb) 15 Bar Muscle up 30 Double Unders 15 Thruster (85/135 lb) Time cap: 12 minutes INTERMEDIATE For time: 21 Jumping pull-ups 42 Single-Unders 21 Thruster (45/65 lb) 18 Pullups 36 Single-Unders 18 Thruster (55/85 lb) 15 Chest-to-Bar Pullups 30 Single-Unders 15 Thruster (65/105 lb) Time cap: 12 minutes BEGINNER For time: 21 Bent over row 42 Jumping Jack 21 Thruster (35/45 lb) 18 jumping chin-over-bar pull-ups 36 Jumping Jack 18 Thruster 15 jumping chest-to-bar pull-ups 30 Jumping Jack 15 Thruster Time cap: 12 minutes Stretch: 2 sets :30 Couch Stretch / leg :30 standing Calf Stretch / leg Warm Up:
3 sets: :20 on/ :10 off Jumping Jack Plank-ups Ring Rows 1 set: 6 Situps 5 Toes-to-Bar 4 GHD Sit-up 3 kipping Pullups 2 Strict Pullup 1 Bar Muscle up Rx For time: 60 Situps 50 Toes-to-Bar 40 GHD Sit-up 30 Pullups 20 Strict Pullup 10 Bar Muscle up INTERMEDIATE For time: 60 sit-ups 40 toes-to-bars 20 GHD sit-ups 20 pull-ups 10 strict pull-ups 5 bar muscle-ups BEGINNER For time: 40 sit-ups 30 Hanging Knee Raises 20 V Ups 20 Jumping pull-ups 10 Ring Rows 5 Burpee Pull up Post-workout: Accumulate: 40 GHD Hip Extension 30 GHD Back Extension 20 GHD Hip Back Extension STRETCHING Accumulate: 1:00 Banded Hamstring stretch / side 1:00 Sit and Reach Competition: Rest Day WARM-UP
2 sets: 5 clean Deadlift to mid-thigh (35/45 lb) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Squat Clean 5 Squat Clean Pre-workout: On a 5:00 clock: Build up to a 1-rep hang squat clean NOTES
Rx For reps: 1:00 Squat Clean (165 / 115 lb) Rest 3:00 1:00 squat cleans (185 / 125 lb) Rest 3:00 1:00 squat cleans (205 / 135 lb) Rest 3:00 1:00 squat cleans (165 / 115 lb) Rest 3:00 1:00 squat cleans (185 / 125 lb) Rest 3:00 1:00 squat cleans (205 / 135 lb) INTERMEDIATE For reps: 1:00 squat cleans (95 / 65 lb) Rest 3:00 1:00 squat cleans (115 /75 lb) Rest 3:00 1:00 squat cleans (135 / 95 lb) Rest 3:00 1:00 squat cleans (95 / 65 lb) Rest 3:00 1:00 squat cleans (115 / 75 lb) Rest 3:00 1:00 squat cleans (135 / 95 lb) BEGINNER For reps: 1:00 DB squat cleans (15 / 10 lb) Rest 3:00 1:00 DB squat cleans (20 / 15 lb) Rest 3:00 1:00 DB squat cleans (30 / 20 lb) Rest 3:00 1:00 DB squat cleans (15 / 10 lb) Rest 3:00 1:00 DB squat cleans (20 / 15 lb) Rest 3:00 1:00 DB squat cleans (30 / 20 lb) Stimulus & Goals
Strategy
Competition: 1 hr 21 min Warm-up: 20 minutes See above Workout 1: 21 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Clean 3 reps @ 60% of 1-rep max 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max NOTES
Workout 3: 20 minutes Accessory 3 sets: 20 sandbag Weighted lunge (70/100 lb) 25 GHD Sit-up :30 Goblet Squat hold at parallel (light) – Rest 1:00-2:00 between sets NOTES
Stretching: 10 minutes 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg WARM-UP
2 sets: 20 Jumping Jack 15 Up-Downs 10 Jumping pull-ups 3 sets: 1:00 Row 3-5 Chest-to-Bar Pullups NOTES
Rx / Intermediate For time: 400-m Run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run Beginner For time: 200-m run Rest 1:00 400-m run Rest 2:00 600-m run Rest 3:00 800-m run Competition: 1 hr 15 min Warm-up: 15 minutes See above Workout 1: 15 minutes 4 sets: AMRAP 3: Buy in: 30/22-cal. Row 12 Burpeesto a target 12 Chest-to-Bar Pullups – Rest 1:00 between each AMRAP Workout 2: 35 minutes Today's Rx Stretching: 10 minutes Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot WARM-UP
1 set: 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 10 alternating Lunge 1 set: 10 Jumping Lunge 10 DB Floor Press 10 Broad Jumps (jump forward 1-3 ft) 2 sets: 10 Weighted Box Step 10 Dumbbell Push Press 20 Tuck Jumps NOTES
Rx 5 x 2:00 rounds: 20 DB Weighted Box Step (35/50 lb) (16/20 in) Max reps of Dumbbell Push Press – Rest 2:00 between rounds – Use two DB’s for step-ups and push presses INTERMEDIATE 5 x 2:00 rounds: 20 DB box step-ups (20/35 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds – Use two DB’s for step-ups and push presses BEGINNER 5 x 2:00 rounds: 20 DB box step-ups (16/20 in) Max reps of DB push presses (10/20 lb) – Rest 2:00 between rounds – Use two DB’s for step-ups and push presses Stimulus & Goals
Strategy
SKILL WORK 4 sets for reps: :20 Plate Hop (45/25 lb) – Rest :40 – Focus on fast feet and getting as many reps as possible. Competition: 65 min Warm-up: 15 minutes See above Workout 1:20 minutes Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Shoulder-to-overhead 3 reps @ 60% of 1-rep max 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max NOTES
Workout 3: 10 minutes Accessory Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup NOTES You should have at least :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself time for the pull-ups. Use a weight for the weighted pull-ups that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing strict pull-ups without weight. Stretching: 10 minutes 3 sets: 30 secondsreach, roll, and lift 30 seconds Banded pull aparts Warm Up:
2 sets :30 toe-touches :30 mountain climbers :30 of 2 Shoulder Taps + 1 Pushups – Rest :30 between sets. 8 sets for reps :20 alternating Dumbbell Snatch – Rest :10 3 sets (building) 1 Snatch Balance 4 Overhead Squat RX / Intermediate / Beginner Overhead Squat 5-5-5 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1
Recovery Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves Competition: Rest Day |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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