PARTNER WARM-UP AMRAP 5:00:
P1: 50-ft shuttle run (25-ft down and back) 25-ft Bear-crawl P2: Bottom of Air Squats hold – every time partner 1 finishes, athletes switch. RX / Intermediate / Beginner 5 sets for load: 3 Hang Power Snatch 5 sets for load: 3 Hang Power Clean Post-workout: Accumulate: 30 strict Weighted Pull up STRETCH 2 sets: :30 double forearm stretch on wall :30 lacrosse ball pec mash / side
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RX 5 sets for load: 3 Hang Power Snatch 5 sets for load: 3 Hang Power Clean 3/6 Ellen RX 3 rounds for time: 20 Burpees 21 Dumbbell Snatch (35/50 lb) 12 Dumbbell Thruster (35/50 lb) 3/7 RX On a 15:00 clock: 1,700/2,000-m Row In the remaining time: AMRAP: 10 Ring Dips 10 Bar Muscle up 3/8 RX 7 sets for load: 3 Deadlift 3/9 RX For time: 10-20-30-40-50: Dumbbell lunge (35/50lbs) Double Unders Situps 3/10 Lynne RX 5 rounds for max reps: Body weight Bench Press Pullups in a single set – Rest as needed between rounds. 3/11 RX AMRAP 30 with a partner: 10 Wall Balls (14/20 lb) 6 Handstand Pushup 2 Squat Clean (155/225 lb) WARM-UP
1 set: :30 Row, Assault Bike, or Skierg 10 clean-grip Deadlift (empty bar) :30 Plank 1 set: :30 row, bike, or SkiErg 10 High Pull Clean (empty bar) 10 Box Steps 1 set: :30 row, bike, or SkiErg 10 Muscle Clean (empty bar) 10 Situps 1 set: :30 row, bike, or SkiErg 10 Power Clean and Jerk (empty bar) 10 Box Jumps 3 sets: 2 Clean and Jerk – Rest 1:00 between sets. NOTES
Pre-workout: On a 6:00 clock: Establish a heavy Clean and Jerk single RX AMRAP 15 with a partner: 5-10-15-20… Clean and Jerk (125/185 lb) Synchronized Situps Synchronized Box Jump Over (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. INTERMEDIATE AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (95/135 lb) Synchronized sit-ups Synchronized box jump-overs (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. BEGINNER AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (55/75 lb) Synchronized sit-ups Synchronized Box Steps-overs (12/20 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min Today’s Workout Workout 2: 25 min For reps: 1:00 Hang Squat Clean (115/165 lb) Rest 3:00 1:00 hang squat cleans (125/185 lb) Rest 3:00 1:00 hang squat cleans (135/205 lb) Rest 3:00 1:00 hang squat cleans (115/165 lb) Rest 3:00 1:00 hang squat cleans (125/185 lb) Rest 3:00 1:00 hang squat cleans (135/205 lb) Stimulus & Goals
Workout 3: 20 min 5 sets for time: 400-m Run – Rest 2:00 between sets. Stimulus & Goals
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg Warm up
On a 5-minute clock: 5 Jumping Jack 10′ Bear-crawl // 1 Wall Walk 5 Muscle Snatch 10 alternating Overhead Lunge 5 Ski Jumper over PVC // 15 single-unders Then 5 Hand Release Push-ups 2 scaled Wall Walk 1 wall walk 5 strict handstand push-ups Then 2 sets: 3 Hang Power Snatch 3 Overhead Squat 3 Hang Squat Snatch 3 Snatch CrossFit Open 23.2 RX Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall Walk 50 Double Unders 15 Snatch (65/95 lb) 5 wall walks 50 double-unders 12 snatches (95/135 lb) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (125/185 lb) If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (155/225 lb) INTERMEDIATE (Scaled Option) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 Single-Unders 15 snatches (45/65 lb) 5 scaled wall walks 50 single-unders 12 snatches (65/95 lb) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 Hand Release Push-ups 50 single-unders 9 snatches (75/115 lb) If completed before the 9-minute cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 6 snatches (85/135 lb) BEGINNER (Foundations Option) Starting with a 6-minute time cap, complete as many reps as possible of: 5 Bear-crawl 50 Jumping Jack 15 snatches (35/45 lb) 5 bear crawls 55 jumping jacks 12 snatches (35/45 lb) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 5 bear crawls 60 jumping jacks 9 snatches (35/45 lb) If completed before the 9-minute cap, add 3 minutes to the time cap and complete: 5 bear crawls 65 jumping jacks 6 snatches (35/45 lb) Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min CrossFit Open 23.3 Workout 2: 20 min 10 sets: 20-m sled sprint (empty sled) – Rest 1:00 after each sprint. NOTES
Workout 3: 15 min 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back :30 candlesticks :30 cat-cow :30 standing pike stretch Warm up
3 rounds x 10 reps or :30 of: Samson stretches Overhead Squat Situps GHD Hip Extension or Good Mornings Pullups Ring Dips 2 sets: 10 Wall Balls (10/11 ft) 3 Strict Pullup – No rest between sets. RX AMRAP 10: 20 Wall Balls (14/20 lb)(10/11 ft) 10 Strict Pullup INTERMEDIATE AMRAP 10: 20 wall-ball shots (10/14 lb)(10/11 ft) 5 strict pull-ups BEGINNER AMRAP 10: 12 wall-ball shots (6/10 lb)(10/11 ft) 6 Ring Rows Post-workout: 4 rounds: :20 med-ball Russian Twist (14/20 lb) – Rest :10 :20 Handstand – Rest :10 STRETCHING 2-3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts WARM-UP
3 sets: 50-ft Bear-crawl 50-ft Backward Bear crawl 20 banded standing rows 10 Pushups 1 set: 1:00 Banded pull aparts 10 alternating Scorpion Stretch 3-4 sets: 3-5 pause Bench Press – Build to your first working set (70%). NOTES
RX 4 rounds for time: 400-m Run 20 Dumbbell Hang Power Clean (25/35 lb) 100-m DB Front Rack Carry (25/35 lb) – Use two DBs for all movements. INTERMEDIATE 4 rounds for time: 400-m run 12 DB hang power cleans (25/35 lb) 50-m DB front rack carry (25/35 lb) – Use two DBs for all movements. BEGINNER 4 rounds for time: 200-m run 20 DB hang power cleans (10/15 lb) 100-m DB front rack carry (10/15 lb) – Use two DBs for all movements. Post-workout: For reps: 1:00 Double Unders – Rest :30 :45 Double-unders – Rest :20 :30 Double-unders – Rest :10 :15 Double-unders Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 5 sets for load: 5 pause Bench Press – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min For completion: 50 GHD Sit-up 200-ft Handstand Walk 50 GHD sit-ups NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot |
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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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