CrossFit Billings is hosting a fundraising benefit competition for Detective Mike Yarina on Saturday, April 29, at noon. Mark your calendars! Two-person same-sex teams; $55/team. Workouts based on Mike’s favorite movements, and simple enough for any one to enter. No CrossFit experience necessary. Find a partner and spread the word! “On March 18th, 2023, Detective Mike Yarina was activated for a SWAT call-out. The team was attempting to deliver a throw phone to communicate with the barricaded suspect. Det. Yarina was holding the ballistic shield protecting his team members as they attempted to deliver the throw phone when the suspect fired a slug from a shotgun, which penetrated through the shield, striking Mike below his body armor. Mike has undergone multiple surgeries, with more expected. He will have a long road to recovery. Mike is a former Marine and has been with the Billings Police Department for 13 years. He is a child-crimes detective, and has been on SWAT for 9 years. Mike is happily married to his wife, Brenna, and has two young children. All donations will go to Mike and his family to cover all additional expenses. The Yarina Family appreciates all the continued support." Yard Dog 7 min AMRAP (Reps can be broken up anyway any how) RX 30 Double unders 8 Strict Pull ups 2 Bench 185 / 105# Rest 2 min 6 min AMRAP (You go, I go: Full rounds) 3 Burpees Over Bar 8 Deadlift 185 / 105# 2 Burpees over bar Scaled is Single unders, Ring rows, Bench 135 / 75#, Deadlift 135 / 75#, same reps Hey Ya'll
Several of us plan on attending this fundraiser - link. If you don't feel like participating come support those that are. This is as local as it gets! -C-
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Warm up:
3 rounds: :30 Single-Unders :30 Shoulder Taps :30 single or Double Unders :30 Air Squats – rest :10 between movements 5 burpee pull-ups RX For time: 100 Burpee Pull up – Pull-up bar is 12 in/30 cm above reach. INTERMEDIATE For time: 100 burpee pull-ups – Pull-up bar is 6 in/15 cm above reach. BEGINNER For time: 50 burpee pull-ups – Pull-up bar is at wrist height with arms overhead. Post-workout: 5 sets: 3 strict Weighted Pull up Competition: Rest Day Stretching: 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 alternating Toy Soldier 10 alternating Plank reach through 10 alternating V Ups 1 set: 10 Single-Leg Deadlifts / leg (dumbbell) 10 single-arm DB seated strict press / arm 10 DB Good Mornings 30 DB Russian Twist 3 sets: 3 DB snatches (left arm) 3 Situps 3 DB power snatches (right arm) 3 sit-ups – Rest 1:00 between sets. NOTES
RX For time: 25 Dumbbell Power Snatch left-arm (35/50 lb) 25 DB power snatches right-arm 50 Situps 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups INTERMEDIATE For time: 25 DB power snatches left-arm (20/35 lb) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups BEGINNER For time: 10 DB power snatches left-arm (10/15 lb) 10 DB power snatches right-arm 25 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 15 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 10 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 5 sit-ups Stimulus & Goals
Competition: 105 Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 35 min 5 sets for load: 1 behind-the-neck Push Press 1 Snatch Balance 1 Overhead Squat NOTES
Workout 3: 20 min 10 sets for time: 500/600-m Assault Bike – Rest :30 between sets. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose / side WARM-UP
2 sets: 1:00 Assault Bike 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: 20 mountain climbers 10 Air Squats 10 V Ups 1 set: 20 mountain climbers 10 Walking Lunge 10 Hanging Knee Raises 1 set: 20 mountain climbers 10 knees-to-armpits 1 set: 20 mountain climbers 5 Toes-to-Bar NOTES
RX / Int / Beg 5 sets for load: 10 Shoulder Press Competition: 85 min Warm up: 20 min See Above Workout 1: 25 min EMOM 21: Min. 1 | 12/15 cal Assault Bike Min. 2 | 15 Toes-to-Bar Min. 3 | Rest Stimulus & Goals
Workout 2: 15 min AMRAP 12: 1 Deadlift (95/135 lb) 1 Front Squat (95/135 lb) 1 Box Jumps (24/30 in) – Add 1 rep to each movement after completing a full round. Stimulus & Goals
Workout 3: 15 min Every 1:30 x 8 sets: 3 Front Squat (65-70%) NOTES
Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts Warm up:
2 sets: 10 slow calf raises 10 plate toe taps 10 Box Steps 10 drop-and-land off of the plate 5 step-up + squat landing/leg 10 Box Jumps + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps 5 Sets 5 reps Deadlift increasing load 3 Sets 5 reps Front Squat increasing load 5 Hang Power Clean 5 front squats 3 sets: 5 deadlifts + hang power clean into 5 front squats Add weight each set to work to workout weight. RX AMRAP 12: 1 Deadlift (95/135 lb) 1 Front Squat (95/135 lb) 1 Box Jumps (24/30 in) – Add 1 rep to each movement after completing a full round. INTERMEDIATE AMRAP 12: 1 deadlift (65/95 lb) 1 front squat (65/95 lb) 1 box jump (24/30 in) – Add 1 rep to each movement after completing a full round. BEGINNER AMRAP 12: 1 deadlift (55/75 lb) 1 front squat (55/75 lb) 1 box step-ups (12/20 in) – Add 1 rep to each movement after completing a full round. Post-workout: 1 set: 400-m Barbell Carry – Barbell in the back rack position. – Try to use workout weight. Competition: Rest Day Stretch: Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves 4/9
RX 3 rounds for time and reps: 800/1,000-m Row 2:00 ring Muscle Up 4/10 RX AMRAP 12: 1 Deadlift (95/135 lb) 1 Front Squat (95/135 lb) 1 Box Jumps (24/30 in) – Add 1 rep to each movement after completing a full round. 4/11 RX 5 sets for load: 10 Shoulder Press 4/12 RX For time: 25 Dumbbell Power Snatch left-arm (35/50 lb) 25 DB power snatches right-arm 50 Situps 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups 4/13 RX For time: 100 Burpee Pull up – Pull-up bar is 12 in/30 cm above reach. 4/14 RX For time: 100 Air Squats 5 Handstand Pushup 25-ft Handstand Walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk 4/15 RX For time: 30 Hang Power Clean (155/225 lb) 50 alternating Pistol 1,600/2,000-m Row Warm Up
1 set: 1:00 Row (conversation pace) 10 Inch-worm 1 set: 1:00 row (moderate pace) 10 Pushups 10 Single Arm Ring Row / arm 1 set: 1:00 row (workout pace) 10 Situps 10 hand-release Burpees 10 false grip Ring Rows Maintain the false grip. 10 jumping ring dips or Ring Dips Full range of motion. 5 leg-assisted muscle-up transitions Use the legs to assist. 5 leg-assisted muscle-up transitions Make sure rings touch low on the chest before the transition. 5 leg-assisted muscle-up transitions Increase difficulty by walking the feet out little by little. 10 false grip Kip Swing Maintain false grip, big kip swings. 1-5 Muscle Up All athletes get 2:00-3:00 to practice reps of their workout variation. 1 set: 200-m Row 1-3 muscle-ups RX 3 rounds for time and reps: 800/1,000-m Row 2:00 ring Muscle Up INTERMEDIATE 3 rounds for time and reps: 800/1,000-m row 2:00 jumping ring muscle-ups BEGINNER 3 rounds for time and reps: 400/500-m row 2:00 low-ring muscle-up transitions Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 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) Workout 2: 20 min Today’s Rx Workout 3: 15 min Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min 1 set: 200-m recovery walk 1:00 forearm stretch / side WARM-UP
1 set: :30 Assault Bike 10 Air Squats 10 alternating Lunge 10 Situps 10 Snatch Grip Deadlift (empty bar) 1 set: :30 bike 10 snatch push presses 10 Box Steps 10 Hanging Knee Raises 10 Snatch High Pull (empty bar) 1 set: :30 bike 10 Muscle Snatch (empty bar) 10 Overhead Squat 10 Box Jump Over 10 knees-to-chest 1 set: :30 bike 10 Power Snatch (empty bar) 10 overhead squats 10 box jump overs 10 Knee to Elbow 2 sets: 4 power snatches 4 overhead squats – Rest 1:00 between sets. NOTES
RX 4 sets for AMRAP 4: 3 Hang Power Clean (95/135 lb) 6 shoulder-to-overheads 9 lateral Bar Over Burpees 12 Pullups – Rest 2:00 between rounds. INTERMEDIATE 4 sets for AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 burpees over the bar 6 pull-ups – Rest 2:00 between rounds. BEGINNER 4 sets for AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 burpees over the bar 6 Jumping pull-ups – Rest 2:00 between rounds. INTENDED STIMULUS
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min AMRAP 20 with a partner: 23 box jump-overs (20/24 in) 23 power snatches (65/95 lb) 23 overhead squats (65/95 lb) 23 knees-to-elbows 23 assault bike calories Workout 2: 20 min For completion: 200-m sandbag bear-hug carry (70/100 lb) 100-m left-arm DB Waiter Walks (35/50 lb) 100-m right-arm DB Waiter Walks 200-m sandbag bear-hug carry – Rest as needed between movements. Stimulus & Goals
Workout 3: 15 min 4 sets: 12 GHD Raise 15 weighted Situps 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves WARM-UP
Every 3:00 for 3 sets: :30 Single-Unders 10 Walking Lunge 10 lateral lunges 10 Good Mornings (empty bar) 10 Front Squat 2 sets: 5 bottom-to-bottom Goblet Squat – Hold the bottom for :03. – Add load as desired. 3 sets: 3 bottom-to-top Front Squat – Build in load and rest as needed. NOTES
Pre-workout: 1 set for max reps: Max unbroken Double Unders or 2:00 max unbroken double-unders RX / Intermediate 7 sets for load: 6 back-rack Reverse Lunges (3/leg) BEGINNER 7 sets for load: 10 back-rack reverse lunges (5/leg) Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 7 sets for speed and load: 3 Bottom to top Front Squat – Rest 1:30 between sets. NOTES
Workout 2: 20 min 4 sets for AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 burpees over the bar 12 pull-ups – Rest 2:00 between rounds. Stimulus & Goals
Strategy
Workout 3: 15 min 3 sets: 30 single arm Dumbbell lunge walking (35/50 lb) – Rest 2:00 between sets. – Increase load as desired. NOTES
Stretching: 10 min 1 set: 1:30 Foam Rolling Lats / each 1:30 foam roll T-spine with arms overhead Warm up:
1 set: 10 alternating Elbow to Instep 50-ft. jog 10 alternating hamstring scoop stretch 50-ft. jog 20 Air Squats 100-ft. jog 20 Hand Release Push-ups 100-ft. jog 30 Jumping Jack 150-ft. jog 30 mountain climbers 150-ft. jog 40 High Knees in place 200-ft. jog 40 butt kickers 200-ft. jog EMOM 6:
Pre-workout: Every 2:00 x 4 sets: 1-5 Muscle Up – On the 4th set, perform AMRAP until failure. RX / Intermediate / Beginner EMOM 5: :30 max calorie Row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row Competition: Rest Day Stretching: Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) |
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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