Blog Archives - Alternative Athletics

Alternative Athletics: 5 Steps Down

3/23/2023

Warm Up:
1 set:
400-m Run
:30 Hollow Hold
:30 Ring Rows

1 set:
200-m run
:30 hollow rocks
:30 ring rows (harder)

1 set:
:45 shuttle run - 25 ft
10 Tuck Ups
10 Dumbbell Press

1 set:
10 shuttle runs
10 V Ups
10 DB presses

1 Set
5 Kip Swing
3 - 5 Strict Pullup
5 kipping Pullups
5 kipping pull up

Pre-workout:
5 rounds for load with a partner:
100-ft single-arm Waiter Walks / arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.

2 sets:
5 V Ups
5 Pullups
5 shuttle run
– No rest between sets.

RX
For time:
21-18-15-12-9 reps:
V Ups
Pullups
shuttle run
– 1 shuttle run = 25 ft/8-m

INTERMEDIATE
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

BEGINNER
For time:
15-12-9-6-3 reps:
Situps
Ring Rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Competition: Rest Day

Stretching:
Accumulate:
1:00 Lacrosse Ball Roll / Foot

Alternative Athletics: 10 min

3/22/2023

WARM-UP
1 set:
2:00 Assault Bike, Row, or Skierg
10 alternating Samson stretches
10 alternating Scorpion Stretch
10 Inch-worm (no push-ups)

1 set:
1:30 bike, row, or skierg
20 alternating Lunge
10 Staggered Stance Good Mornings / leg
20 Situps

1 set:
1:00 bike, row, or skierg
10 alternating Box Steps
10 alternating Cossack Squat
10 Tuck Jumps

1 set:
:30 bike, row, or skierg
100-ft DB Farmer Walks

NOTES

Increase your pace on the conditioning in each set.
Use the warm-up to move your body through full range of motion in each movement and to figure out where you can push or how you can move faster in each movement.

RX
AMRAP 10:
12 Weighted Box Step (25/35 lb) (20 in)
12 Dumbbell Deadlift
100-ft Farmer Walks

INTERMEDIATE
AMRAP 10:
12 DB box step-ups (15/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry

BEGINNER
AMRAP 10:
12 Box Steps (12/20 in)
12 DB deadlifts (10/15 lb)
100-ft DB farmers carry

Post-workout:
Accumulate:
50 DB Pushups + DB Renegade Row
– One rep = 1 push-up + 1 renegade row.

Stimulus & Goals

4-5+ rounds.
Quick light sprint of a workout after yesterday’s squat cleans.
Loading should allow for unbroken reps and a quick pace on the farmers carry.

Strategy

Perform each set of exercises unbroken and then rest the dumbbells after completing the exercise. If you can perform two exercises before needing a rest, then do it. With only 10:00 to work, there cannot be a ton of rest.
Move your hands to the back of the DBs and let the front head hang down. This will reduce the stress and strain on your grip.

Competition: 75 min

Warm Up: 20 min

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
Taylor
For time:
4 rounds:
400-m Run
5 Burpee Muscle Up
– Wear a vest (14/20 lb)

Stimulus & Goals

14:00-20:00.
Keep vested run under 3:00. Unvested run should be 2:00 or less.
Spend no more than 2:00 completing the burpee muscle-ups.
Wear a vest if only you are still able to perform the workout as Rx’d.

Strategy

Keep moving on the run. Especially while wearing a vest. It’s easy to let the vest “weigh” you down. Run tall and remember to breathe.
On the burpee muscle ups, rest after the burpee. Take a second to shake out your arms and grab some chalk if you need it. Make each rep count. Failing a repetition can be devastating.

Workout 3: 15 min
Every 3:00 for 5 sets:
For speed:
10 DB bench presses
20 Pushups

NOTES

The goal is to move through 30 reps as fast as possible. Use a weight on the DB bench with which you can go unbroken and fast. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.

Stretching: 10 min
2 sets:
:30 pigeon pose / leg

Alternative Athletics: Cleans and climbs

3/21/2023

WARM-UP
1 set:
1:00 Foam Roll Upper Back
1:00 Foam Rolling Lats (each side)

2 sets:
1:00 jump rope
20 Alternating Spiderman Stretch (10/side)
10 plate squat therapy
5 Squat Therapy

1 set:
10 Overhead Squat (empty bar)
10 overhead squats (25%)
8 overhead squats (35%)
5 overhead squats (45%)
3 overhead squats (55%)
3 overhead squats (65%)

NOTES

Use the first set to stretch out the shoulders and hips and get the body moving.
Build to workout weight of overhead squats after loosening up.

RX
For load:
12 Squat Clean
1 Legless Rope Climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.

INTERMEDIATE
For load:
12 squat cleans
1 Rope Climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.

BEGINNER
For load:
12 Hang Squat Clean
3 Pull-to-Stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.

Post-workout:
For time:
Max hang from the pull-up bar

Stimulus & Goals

As long as you finish in the 10:00-15:00 range, focus more on load than time.
Record the loads used for each set.
Increase the loading across clean sets.
As long as you can repeat quick singles, you can use heavier weights on the cleans.
1:00-2:00 to finish each set of cleans.

Strategy

Singles for each set of cleans will be the fastest method of completing these reps today. Trying to perform touch-and-go reps will only spike your heart rate and leave you staring at the barbell.
When you start the rope climb, jump as high as you can to begin the first pull. This will reduce the amount of pulling you have to do to complete the rope climb, which will also save your arms for the cleans.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
3 Overhead Squat
– Building to your heaviest set of 3.

NOTES

Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!
The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

Workout 2: 15 min
Today’s Rx

Workout 3: 10 min
2 sets:
Max L-Sit

NOTES

Perform an L-sit for as long as possible. Rest as needed between the two sets. If you can’t perform a full L-sit for more than :20, perform a single leg tuck or a full tuck.

Stretching: 10 min
3 sets:
:30 Couch Stretch / side
:30 Foam Roll Low Back
:30 Foam Rolling Lats / side

Alternative Athletics: 8 min

3/20/2023

WARM-UP
1 set:
35/50 calorie Assault Bike

3 sets:
15 Squat Therapy
5 Turkish Get-up (5/arm) (lightweight)

1 set:
10 high hang Snatch High Pull
10 paused Overhead Squat (empty bar)

3 sets:
5 Snatch Balance (lightweight)

1 set:
5 Snatch (empty bar)
3 snatches (building in weight)
3 snatches (building in weight)
2 snatches (building in weight)
– Your next weight should be your starting weight.

NOTES

Use the first four sets to elevate the heart rate and limber up prior to getting a barbell in hand.
Focus on hitting positions and being in the right spot at the right time during the barbell work. Don’t just simply go through the motions.
If you need to perform an extra set or two before starting the workout, go for it.

RX
AMRAP 8:
400/500-m Assault Bike
8 Push Press (105/155 lb)

INTERMEDIATE
AMRAP 8:
400/500-m Assault Bike
8 push presses (75/115 lb)

BEGINNER
AMRAP 8 min:
200/250-m Assault Bike
8 push presses (35/45 lb)

Post-workout:
On a 10:00 clock for load:
Build to a heavy 2 rep push press

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
2 sets:
2 Snatch (80%)
2 sets:
1 snatch (83%)
2 sets:
1 snatch (85%)
1 set:
1 snatch (87%)

NOTES

Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!
The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

Workout 2: 15 min
5 sets:
2 Snatch High Pull

NOTES

Use 115% of your 1-rep max. We’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. Focus on ensuring your chest doesn’t rise before your hips.

Workout 3: 10 min
Today’s Rx

Stretching: 10 min
3 sets:
:30 reach, roll, and lift
20 Banded pull aparts

Weekly Update 3/19 - 3/25

3/19/2023

3/19
RX
3 rounds for time:
9 Wall Walk
200-m KB Farmer Walks (53/70 lb)

3/20
RX
AMRAP 8:
400/500-m Assault Bike
8 Push Press (105/155 lb)

3/21
RX
For load:
12 Squat Clean
1 Legless Rope Climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.

3/22
RX
AMRAP 10:
12 Weighted Box Step (25/35 lb) (20 in)
12 Dumbbell Deadlift
100-ft Farmer Walks

3/23
RX
For time:
21-18-15-12-9 reps:
V Ups
Pullups
shuttle run
– 1 shuttle run = 25 ft/8-m

3/24
RX
5 sets for load:
5 Back Squat

3/25
RX
AMRAP 20 with a partner:
Partner 1: 250/300-m Row
Partner 2: 12 Hang Power Snatch (75/115 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

Alternative Athletics: 3 Rounds

3/19/2023

Warm Up:
1 set:
:30 Samson stretches (press arms up hard)
:30 Doorway Pec Stretch / arm
10 single-arm Dumbbell Press / arm

1 set:
:30 Single-Unders speed steps
:30 Bear-crawl (straight legs and high hips)
:30 single-under speed steps
:30 Shoulder Taps
:30 shoulder taps in pike
:30 partial wall walk hold
:30 Wall Walk
:30 partial kick-up
:30 Handstand

1 set:
50-m KB Farmer Walks

Pre-workout:
3 x 1:00 rounds for reps:
50 Double Unders
Max-distance Handstand Walk
– Rest 1:00 between sets.

RX
3 rounds for time:
9 Wall Walk
200-m KB Farmer Walks (53/70 lb)

INTERMEDIATE
3 rounds for time:
7 wall walks
200-m KB farmers carry (35/53 lb)

BEGINNER
3 rounds for time:
5 wall walks (partial range of motion)
100-m KB farmers carry (26/35 lb)

Competition: Rest Day

Stretching
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm

Alternative Athletics: 4 Rounds

3/18/2023

WARM-UP
3 sets:
1:00 Assault Bike
– Rest :15
:30 Overhead Squat (empty bar)
– Rest :15

2 sets:
10 alternating Scorpion Stretch
10 alternating Cossack Squat
5 Elbow to instep + hamstring stretch / side

3 sets:
5 overhead squats
– Rest 2:00 between sets.

NOTES

Use either a PVC or empty bar, but focus on GOOD squat mechanics rather than just moving for empty reps.
Stretch out the shoulders and hips on the floor afterwards.
Build to workout weight with 3 sets of overhead squats.

RX
4 rounds for time:
400-m Run
20 GHD Sit-up
10 Chest-to-Bar Pullups

INTERMEDIATE
4 rounds for time:
400-m run
20 GHD sit-ups (parallel)
10 Pullups

BEGINNER
4 rounds for time:
200-m run
20 Situps
10 jumping chest-to-bar pull-ups

Post-workout:
2 sets:
Max-rep unbroken Chest-to-Bar Pullups
– Rest 1:00 between sets.

Stimulus & Goals

12:00-17:00.
Run in 1:30-2:15, GHDs in :40-1:00, C2B in :15-1:00.
Little-to-no movement interference.

Strategy

Go unbroken through as many rounds as possible. This is a great opportunity to see what you can do and learn where your limits are.
Only push the run if you know you can get right to the next movement and start moving. Otherwise, it does you no good to “sprint” the run and take an extended break before getting on the next movement.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
5 Overhead Squat
– Building to your heaviest set of 5.

NOTES

Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.
The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

Workout 2: 20 min
Today’s Workout

Workout 3: 15 min
3 sets:
16 KB front-rack Weighted Box Step (8/leg)

NOTES

Alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.

Stretching: 10 min
Accumulate:
1:00 pigeon pose / side

CrossFit Workout: Fight Gone Bad

3/17/2023

Happy St. Patrick’s Day

WARM-UP
2 sets:
1:00 of Row
8 Inch-worm + Pushups
12 Box Steps (6/leg)
16 Air Squats

2 sets:
1:00 of rowing
10 Shoulder Press (35/45 lb)
10 Sumo Deadlift High Pull
10 Box Jumps
10 Wall Balls
10 sumo deadlift high pulls (55/75 lb)
10 Push Press (55/75 lb)

NOTES

Use the first 2 sets of the warm-up to get the hips and shoulders mobile. Take your time during each movement and focus on increasing your range of motion during each rep.
The row should start at a light pace and progress throughout the warm-up. By the final row, you should be near workout speed.
Use the strict presses and sumo deadlift high pulls to get your body accustomed to the movements in the workout. Go slow and focus on nailing proper positions for each lift.
Don’t rebound the box jumps during the warm-up. You can do a practice set rebounding 5-10 reps afterward if needed.
The weight used today should be light enough that you don’t need a warm-up set. Get right to weight.

RX / Intermediate
Fight Gone Bad
3 rounds for reps:
1:00 Wall Balls (14/20 lb)(9/10 ft)
1:00 Sumo Deadlift High Pull (55/75 lb)
1:00 Box Jumps (20 in)
1:00 Push Press (55/75 lb)
1:00 Row for calories
– Rest 1:00 between rounds.

BEGINNER
3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pull (35/45 lb)
1:00 Box Steps (12/20 in)
1:00 push press (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Stimulus & Goals

200+ reps, advanced 300+, able to complete 10 unbroken reps of everything.
The first benchmark of the “Sport” month, Last tested on April 15th, 2022.

Strategy

Cycle the push press, box jump, and sumo deadlift high pull reps very quickly. This is where you can accumulate most of your reps.
Move at a conservative pace through the wall balls and the row. To get 2-3 more reps in these two stations, you will exhaust so much more energy than the reps are worth. Instead, use that energy on the other three movements.
If you are maximizes the middle movements, then look to push the pace on the rower and go for broke to finish out each round.
If you have a previous score, this will be great in giving you a goal to shoot for.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Fight Gone Bad

Workout 2: 20 min
2 sets:
2 Snatch (85%)

2 sets:
2 snatches (87%)

4 sets:
1 snatch (90%)

2 sets:
1 snatch (93%)

NOTES

Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.
The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

Workout 3: 15 min
5 sets:
3 Snatch High Pull

NOTES

Use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.

Stretching: 10 min
2 sets:
:30 lacrosse ball calf roll / leg
:30 Lacrosse Ball Roll / Foot

Alternative Athletics: Squat Snatch x3

3/16/2023

Warm Up
JUNKYARD DOG WARM-UP | 8:00

Scale the warm-up with step-overs instead of jump-overs.
Scale the the crawl under to a bear crawl around the partner.

4 sets:
8 jumps around your partner
8 jump over and crawl under your partner

1 Set
10 Deadlift
10 deadlifts to mid-thigh
10 deadlifts and shrugs
10 Muscle Snatch
10 Overhead Squat
10 Hang Squat Clean
10 Snatch

3-5 sets:
3 Squat Snatch

RX / Intermediate
7 sets for load:
3 Squat Snatch

BEGINNER
7 sets for load:
3 Power Snatch + Overhead Squat

Post-workout:
AMRAP 1:
Max-rep Squat Snatch
– Use 80% heaviest successful 3-rep snatch.

Competition: Rest Day

STRETCHING:
Accumulate:
30 ATY Drill
– Use 2.5 or 5 lb plates

Alternative Athletics: Rower Sprint

3/15/2023

WARM-UP
2 sets:
1:00 Row
10 Scorpion Stretch (slow)
10 table tops (slow)

2 sets:
1:00 Row
10 Good Mornings + hops
10 Leg Swing / leg

NOTES

Increase your pace on the rower with each passing set. This is your opportunity to figure out the pace you want to start with.

RX / Intermediate
Every 3:00 for 6 sets:
400/500-m Row

BEGINNER
Every 3:00 for 6 sets:
200/250-m row

Post-workout:
Every 2:00 x 4 sets:
1-5 Muscle Up
– On the 4th set, perform AMRAP until failure.

NOTES

All sets in less than 2:15.
Simple monostrucutral workout to allow for some intensity, but to also ramp down before FGB on Friday.

Stimulus & Goals

Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.
Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!

Strategy

Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.
Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 45 min
Severin
For time:
50 Strict Pullup
100 Hand Release Push-ups
5,000-m Run
– Wear a vest if available (14/20 lb).

Stimulus & Goals

35:00-45:00.
7:00 or less on pull-ups.
8:00 or less on push-ups.
Finish the run in 30:00 or less.

Strategy

If you are not consistently using a vest in your workouts, do not use it for this workout.
Don’t push to failure on the strict pull-ups. Try to maintain consistent sets of 3-5 reps with minimal rest between.
Go for broke on the push-up. This is where you can make up some ground. Rest on your knees, not on the floor. It will be hard to breathe/recover with your chest compressed on the ground.
Just start moving on the run and try to increase your pace with each passing minute. Your goal should be negative splits.

Stretching: 15 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves