Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. WARM-UP
1 set: 2:00 Run, Row, Assault Bike, or Skierg 3 sets: 5 Front Squat 5 Push Press 3-5 Strict Pullup 5 Thruster 2 sets: :20 thrusters – Rest :10 :20 Rope Climb – Rest :10 Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. NOTES
Tommy V For time: 21 Thruster (115 / 75 lb) 12 Rope Climb (15 ft) 15 thrusters 9 rope climbs (15 ft) 9 thrusters 6 rope climbs (15 ft) INTERMEDIATE For time: 21 thrusters (95 / 65 lb) 6 rope climbs (15 ft) 15 thrusters 4 rope climbs (15 ft) 9 thrusters 3 rope climbs (15 ft) BEGINNER For time: 21 thrusters (75 / 55 lb) 6 rope climb pull-to-stands 15 thrusters 4 rope climb pull-to-stands 9 thrusters 3 rope climb pull-to-stands Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout: 1: 20 min Today’s Rx Workout 2: 15 min Back Squat: For load: 8 reps (107% of 20 rep) 10 reps (103% of 20 rep) 12 reps (98% of 20 rep) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 3 sets: 10 single-leg GHD hip extensions / leg 10 single-leg split squats / leg NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches :30 Single-Unders 1 set: 5 DB Dumbbell Deadlift 10 Situps :20 Double Unders 5 Dumbbell High pull / arm 10 V Ups :20 double-unders 5 Dumbbell Snatch / arm 10 Hanging Knee Raises :20 double-unders 10 alternating DB snatches 10 Toes-to-Bar NOTES
For time: 50-40-30-20-10 Dumbbell Snatch (35/50 lb) – Perform 12 Toes-to-Bar + 50 Double Unders after each round. INTERMEDIATE For time: 35-30-25-20-10 DB snatches (35/50 lb) – Perform 8 toes-to-bars + 30 double-unders after each round. BEGINNER For time: 35-30-25-20-10 DB snatches (10/20 lb) – Perform 10 Situps + 50 Single-Unders after each round. Stimulus & Goals
Strategy
Competition: 70 min Warm up: 15 min See Above Workout I: 20 min Today’s Rx Workout 2: 20 min Clean: Every :30 for 10 sets: 2 cleans (60%) 1 set: 10 Clean (55%) (unbroken) 8 cleans (60%) (unbroken) 6 cleans (65%) (unbroken) 4 cleans (70%) (unbroken) 2 cleans (75%) (unbroken) NOTES
Workout 3: 15 min Accessory 10 sets: 20-m Prowler Push sprint (empty sled) – Rest 1:00 after each sprint. NOTES
Stretching: 5 min Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch stretch/side Warm Up
AMRAP 8: :30 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Situps 10 Air Squats 3 sets: 16 Jumping Jack 8 Walking Lunge 4 Burpees – Rest 1:00 RX 3 rounds for time: 50-m Walking Lunge in AFSAP 1 Burpees per lunge step taken AFSAP = As few steps as possible BEGINNER 3 rounds for time: 30-m Lunge in AFSAP 1 burpee per lunge step taken AFSAP=as few sets as possible Stretching: Accumulate: 3:00 GHD GHD Sorenson hold – Every time you break, perform 20 hollow rocks. 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side Competition: Rest Day 5/22
3 rounds for time: 50-m Walking Lunge in AFSAP 1 Burpees per lunge step taken AFSAP = As few steps as possible 5/23 For time: 50-40-30-20-10 Dumbbell Snatch (35/50 lb) – Perform 12 Toes-to-Bar + 50 Double Unders after each round. 5/24 Tommy V For time: 21 Thruster (75/115 lb) 12 Rope Climb (15 ft) 15 thrusters 9 rope climbs (15 ft) 9 thrusters 6 rope climbs (15 ft) 5/25 On a 32:00 clock: From 0:00-18:00: For load: Bench Press 5-5-3-3-3-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00: For time: Run 1 mile 5/26 4 rounds for time: 30 Pistol 15 Sumo Deadlift High Pull (75/115 lb) 5/27 EMOM 15: Min. 1 | 12/15-cal. Assault Bike bike Min. 2 | 10 Box Jumps (20/24 in) + 10 Burpees Min. 3 | Rest 5/28 Helen 3 rounds for time: 400-m Run 21 Kettlebell Swing (16/24 kg) 12 Pullups WARM-UP
2 sets: 1:30 Skierg (:45 slow, :45 moderate) 10 Pushups 10 Scap Pull up 10 Kip Swing 15 empty bar Deadlift (35/45 lb) 15 empty bar Bent over row 15 Front Rack Lunge (35/45 lb) 1 set: 3 Wall Walk 10 handstand shoulder shifts 2-3 handstand walk-to-wall drill 10-25-ft Handstand Walk – Rest as needed between movements. 3-4 sets: 7-10 Deadlift (building) 10-25-ft handstand walk – Rest 1:00 between sets. NOTES
Rx For time: 21 Deadlift (155/225 lb) 21-m Handstand Walk 15 deadlifts 15-m handstand walk 9 deadlifts 9-m handstand walk INTERMEDIATE For time: 21 deadlifts (105/155 lb) 12-m handstand walk 15 deadlifts 9-m handstand walk 9 deadlifts 6-m handstand walk BEGINNER For time: 21 deadlifts (65/95 lb) 21-m Bear-crawl 15 deadlifts 15-m bear crawl 9 deadlifts 9-m bear crawl Post-workout: 3 sets: 200-m KB Farmer Walks (24/32 kg) Stimulus & Goals
Strategy
Competition: 65 min Warm Up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min MAIN LIFT Shoulder Press For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 10 min ACCESSORY Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / side 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
Rx / Intermediate Fight Gone Bad 3 rounds for max reps of: 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 calories Rest 1:00 BEGINNER 3 rounds for max reps of: 1:00 wall-ball shots (10/14 lb)(9/10 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 Box Steps (20 in) 1:00 push presses (35/45 lb) 1:00 rowing calories Rest 1:00 Stimulus & Goals
Strategy
Competition: 80 min Warm Up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min MAIN LIFT Back Squat For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 20 min ACCESSORY 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 5 Min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center Quick reminder that there is a repeat bonfire this Friday at Anthony's.
-C- Warm Up:
3 sets: :20 double knee tucks in a plank – Rest :10 :20 Good Mornings (35/45 lb) – Rest :10 :20 Jumping Lunge – Rest :10 Rx / Intermediate / Beginner 7 sets for load: 3 Hang Power Clean Stretching: 3 sets: 20 weighted Glute Bridges 20 Banded Side Steps / side 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side Competition Rest Day WARM-UP
3 sets: 10 PVC Pass-throughs 10 Banded pull aparts 10 Hollow Rock 3 sets: :15 Handstand hold :15 ring-dip hold (bottom) :15 bar hang 2 sets: 3-5 strict handstand push-ups 5 Situps 3-5 Ring Dips 5 sit-ups 5 Pushups 5 sit-ups NOTES
RX / Intermediate 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. BEGINNER For time: 15-12-9: Dumbbell Press *Complete 10 sit-ups after each set. 15-12-9: bench dips *Complete 10 sit-ups after each set. 15-12-9: Pushups *Complete 10 sit-ups after each set. Stimulus & Goals
Strategy
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min MAIN LIFT Deadlift For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 15 min ACCESSORY 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 Doorway Pec Stretch / side 1:00 PVC Cuban Press Barbell WARM-UP
1 set: 100/150-m Row 16 bodyweight split squats (8/leg) 30 Single-Unders 1 set: 100/150-m row 16 alternating bodyweight Lunge (8/leg) 30 single-unders 1 set: 100/150-m row 10-m bodyweight walking lunges 30 Double Unders 1 set: 100/150-m row 10-m barbell walking lunges (35/50 lb) 30 double-unders NOTES
Rx / Intermediate 7 sets for load: 1 Front Squat BEGINNER 7 sets for load: 3 front squats Post-workout: 5 sets: 10 KB / DB Side Bends / side 1:00 double KB front-rack hold Stimulus & Goals
Strategy
Competition: 90 min Warm Up: 20 min See Above Workout 1: 15 min AMRAP 12: 250 / 200m Row 20-m Front Rack Lunge (115 / 75 lb) 100 Double Unders Stimulus & Goals
Work out 2: 20 min Today’s Rx Workout 3: 15 min MAIN LIFT Clean: Every :30 for 10 sets: 3 Clean (50%) 1 set: 12 cleans (50%) (unbroken) 10 cleans (53%) (unbroken) 8 cleans (57%) (unbroken) 6 cleans (60%) (unbroken) NOTES
Workout 4: 15 min ACCESSORY 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 5 min STRETCHING 2 sets: :30 frog stretch :30 Couch Stretch / leg |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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