Blog Archives - Alternative Athletics

Alternative Athletics: 1 Descending

10/31/2022

WARM-UP
3 sets:
10 PVC Pass-throughs
10 Banded pull aparts
10 Pushups
10 Kang squats

3 sets:
:15 ring-dip hold (top)
:15 ring-dip hold (bottom)
:30 Assault Bike (easy to moderate pace)

1 set:
5 Ring Dips
10 Air Squats
:15 bike (fast pace)
5 ring dips
10 air squats
:15 bike (fast pace)

Pre-workout:
4 sets:
:40 alternating Pistol
– Rest :20

NOTES

Begin the warm-up using a light band to activate and mobilize the shoulders.
During the next 3 sets, open up the top and bottom range of motion. The holds should be active to prepare the muscles and joints that are going to be used.
Rest between each movement.
Once you complete the last set, you should be ready to go right into the movements you will do for the workout. These sets are just a warm-up, so stay slow and controlled, and transition slowly from movement to movement.

RX
For time:
50 Air Squats
27 Ring Dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

INTERMEDIATE
For time:
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
50 air squats
3 ring dips

BEGINNER
For time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips

Stimulus & Goals

9:00-14:00.
Sub 10:00 for more advanced athletes.
5+ ring dips at a time.
No more than 1:30 on the air squats every round.

Strategy

Push the pace on the air squats. Try to complete each set in 1:30 or less.
Try to avoid failure on the ring dips. Stop 2-3 reps before you reach that point. If you know you can’t perform the set unbroken comfortably, your best option is to break the reps into manageable sets. For example, on the set of 27, consider performing 15/12 or 10/7/5/5.

Competition: 65 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
3 Back Squat

NOTES

Last week was the final week of the third cycle, so this week will be an in-between week. Expect lower volumes and decreased loads. We will take a week off of any “structure” and get into our fourth cycle next week. Have fun this week and get ready for the final cycle!
Perform each set at 60% of your 1-rep max Focus on exploding out of the bottom of the squat as fast as possible.

Workout 3: 10 min
3 sets:
Every 2:00:
8 DB Bulgarian split squats / leg

NOTES

Pause at the bottom of the rep for 1 second before standing. Increase loading across each set.

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / side
:30 Foam Roll Quad / side

Weekly Workouts Oct 30 - Nov 5

10/30/2022

10/30
RX
5 rounds for time:
10 alternating Dumbbell Snatch (50/70 lb)
50-ft DB Waiter Walks, left
50-ft DB Waiter Walks, right

10/31
For time:
50 Air Squats
27 Ring Dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

11/1
AMRAP 30:
With a partner:
Max distance Row
– One partner works at a time switching as needed.

11/2
RX
For time:
100 alternating Pistol
50 Thruster (75/115 lb)
25 Hang Power Snatch (75/115 lb)

11/3
ANNIE
RX
For time:
50-40-30-20-10 reps of:
Double Unders
Situps

11/4
RX
5 sets:
1:00 max Shoulder Press
1:00 max Strict Muscle up
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

11/5
RX
2 rounds for time:
With a partner:
50 Kettlebell Swing (53/70 lb)
60 Box Jump Over (20/24 in)
70 synchronized Walking Lunge steps

Alternative Athletics: 5 Rounds

10/30/2022

Warm Up
1 set:
200-meter Run
12 single-arm BB suit case deadlift (5/side)
25-ft KB Farmer Walks, left
25-ft KB farmers carry, right

1 set:
200-meter run
12 Russian KB swing
25-ft KB / DB Front Rack Carry, left
25-ft KB / DB Front Rack Carry, right

1 set:
200-meter run
12 Kettlebell Swing
25-ft KB front-rack carry, left
25-ft KB front-rack carry, right

2 sets:
6 Dumbbell Snatch
25-ft DB Waiter Walks, right
25-ft DB Waiter Walks, left

Pre-workout:
On a 10:00 clock:
Handstand Walk practice

RX
5 rounds for time:
10 alternating Dumbbell Snatch (50/70 lb)
50-ft DB Waiter Walks, left
50-ft DB Waiter Walks, right

INTERMEDIATE
5 rounds for time:
10 alternating DB snatches (35/50 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

BEGINNER
5 rounds for time:
10 alternating DB snatches (25/35 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

Competition: Rest Day

Stretching
2 sets:
:30 foam roll IT band / side
:30 Foam Roll Quad / side

CrossFit WOD: Kelly

10/29/2022

WARM-UP
1 set:
200-m Run
20 Air Squats
10 Broad Jumps

1 set:
200-m run
15 med ball Thruster (14/20)
10 Box Steps (20/24 in)

1 set:
200-m run
10 Wall Balls
10 box jumps (20/24 in)

NOTES

It’s benchmark day, and we need to put all our energy into “Kelly”. The purpose behind this warm-up is to do just that. Increase the pace on each run so by the 3rd set, you’re running at your workout speed.
Take your time during the 1st round and just get the body used to moving, especially during the air squats.
By round 3, you should be feeling good and ready to take on some of the workout movements. Use the 3rd set to find the rhythm and tempo at which you will workout out.

RX
Kelly
5 rounds for time:
400-m Run
30 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb)

INTERMEDIATE
5 rounds for time:
400-m run
30 box jumps (16/20 in)
30 wall-ball shots (10/14 lb)

BEGINNER
5 rounds for time:
300-m run
20 Box Steps (16/20 in)
20 wall-ball shots (10/14 lb)

Stimulus & Goals

21:00-25:00.
CrossFit benchmark workout.
Higher volume, longer duration workout. Constant movement with minimal rest.
Keep runs to 2:15 or less. Spend no more than 5:00 on a single round.

Strategy

Don’t come out too hot during the first run. Pick a pace that can sustain throughout the entire workout. This pace should be slow enough so that you can get right to work on the box jumps when you finish.
Try to find a groove and tempo on the box jumps that allow you to keep moving. Another idea is to think of the set of 30 as sets of 5. Every set of 5 can be a mental box that you check.
Complete the wall-ball shots in 2 sets or less for the entire workout. Only go unbroken if you can maintain it for 3 out of the 5 sets.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 25 min
Kelly

Workout 2: 20 min
5 sets for load:
5 Overhead Squat

NOTES
Stimulus & Goals

All sets should be performed at 70% of your 1-rep max or higher.
Perform all 5 sets across or make small jumps that are 10 lbs or less.
Rest 3:00 between each set.

Strategy

Be smart with your jumps. Small and conservative is likely a better approach for the overhead squat.
Focus on staying smooth and in control during the descent. The number 1 reason for missing an overhead squat is instability, very rarely is it strength.
Try not to hold at the top of each rep for too long. The added time under tension will make life increasingly more difficult.

Workout 3: 15 min
Every 2:30 for 5 sets:
15 weighted GHD Back Extension (15/25 lb)
100-ft sandbag carry (100/150 lb)

NOTES

Focus on quality movement. This isn’t intended to be “for time”. If you decide to use a load for the back extensions, make sure it’s light enough so you can go unbroken. The sandbag should be heavy. Carry the bag in a bear hug position and strive to go unbroken.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / leg
1:00 Lacrosse Ball Roll / Foot / foot

October 28th, 2022

10/28/2022

Alternative Athletics 5x 5 OHS

10/28/2022

WARM-UP
3 sets:
:30 slow PVC Pass-throughs
:30 Jumping Jack
:30 jump squat
– No rest between movements.
2 sets:
3-5 overhead Squat Therapy reps
– Rest :30-1:00 between sets.

3 sets:
10 behind the neck Shoulder Press
On a 9:00 clock:
Build to a 5-rep Overhead Squat around 65-75% of 1-rep max.
– Rest 1:00-1:30 between sets.

RX / Intermediate / Beginner
5 sets for load:
5 Overhead Squat

Competition: 90 min

Warm up: 20 min
2 sets:
1:00 Skierg
1:00 Row
:30 side plank hold / side

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle snatches (empty barbell or training bar)
5 Power Snatch
5 high hang snatches
5 power snatches

4 sets:
1 Power Snatch
– Increasing load.

NOTES

Get the power snatch warmed up and increase your chances of hitting a new PR.
The seated box jumps are to get the body more explosive. Focus on jumping as high as you can and really loading the hips!
Take your time with the empty barbell to get the movement feeling good before rushing to add load.

Workout 1: 20 min
On a 20:00 clock:
Build to a 1-rep Power Snatch
NOTES

Welcome to the final week of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch.
The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls.
Today is a 1-rep max test of your power snatch. Take the full 20:00 clock to find this weight. Try to complete at least 5-7 attempts within 20:00 to get a good amount of rest between lifts.

Workout 2: 25 min
For time:
150 Double Unders
30 Handstand Pushup
100 double-unders
20 deficit handstand push-ups
75 double unders
10 strict handstand push-ups

NOTES
Stimulus & Goals

15:00 or less.
Complete the 30 handstand push-ups in 4 sets or less.
Complete the 20 deficit handstand push-ups in 4 sets or less.
Complete the 10 strict handstand push-ups in 3 sets or less.
Complete the double-unders in 25 or more reps at a time.
Expect your shoulders to feel fatigued quickly.

Strategy

Break up the handstand push-ups into more sets than you think you may need. A lot of this workout will come down to the round of 20, so setting yourself up for success there is important.
Try performing a descending rep scheme. Something like 12, 10, 8 for the round of 30. This typically makes completing the reps easier both mentally and physically.
Do your best to hold larger sets for the double-unders. Focus on relaxing your shoulders and traps.

Workout 3: 15 min
3 sets:
10 snatch-grip shrugs
10 supinated snatch-grip bent-over rows
20 Evil Wheel

NOTES

Only increase load if you can maintain unbroken sets.
Rest up to 1:00 between movements and 2:00 between sets.

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

Alternative Athletics: 10 min

10/27/2022

Warm Up
1 set:
:30 Assault Bike (easy pace)
20 alternating Plank reach throughs

1 set:
:30 bike (moderate pace)
20 alternating Cossack Squat
20 Situps

1 set:
:30 bike (fast pace)
20 Air Squats
20 V Ups
2 sets:
:20 bike (fast pace)
– Rest :10
:20 GHD Sit-up
– Rest 1:10

RX
AMRAP 10:
15 GHD Sit-up
14/20 Assault Bike calories

INTERMEDIATE
AMRAP 10:
15 GHD sit-ups to parallel
14/20 bike calories

BEGINNER
AMRAP 10:
15 Situps
9/15 bike calories

Post-workout:
For quality:
21-15-9:
GHD Hip Extension
GHD Back Extension

Competition: Rest Day

Stretching:
2 sets:
:30 frog stretch
:30 Couch Stretch / leg

Alternative Athletics: 1 set

10/26/2022

WARM-UP
3 sets:
:30 assault bike, or any other machine
:30 Alternating Spiderman Stretch
:30 Up-Downs
:30 Air Squats
– Rest 10 seconds in between each movement.

1 set:
5 Burpee Pull up

NOTES

Use the first part of today’s warm-up to get yourself warm and out of breath. There isn’t anything too specific to get activated other than just feeling loose and opening up the lungs.
Practice the burpee pull-ups and find a rhythm that will work for you. Focus on your footwork and your breathing.

Pre-workout:
5 sets for load:
3 Weighted Pull up Strict Pullup

RX / Intermediate
For time:
100 Burpee Pull up
– Pull-up bar is 12 in/ 30 cm above reach.

BEGINNER
For time:
100 Jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.

Stimulus & Goals

11:00-15:00.
This is a steady grind to help build mental resilience. Try to find a groove and stay in it the entire workout
Ensure that the pull-up bar is high enough so that you have to actually jump to reach it.

Strategy

Try to think of this workout as 10 sets of 10 or 4 sets of 25. Whatever will help you break it down so it’s not mentally draining is a good approach. If you decide to do something like 10 sets of 10, perform fast reps, taking a short break, and doing that until you complete the 100 reps.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 10 min
For time:
30 Shoulder Press (75%)

NOTES

This is the fourth week of our final four-week mini-cycle. In this final week, we are going to perform 30-reps as quickly as possible. Ideally, once you pick the bar up, you should be able to complete the 30-reps in 6 sets or less.
We recommend that you take the weight out of a rack.
Base the percentage off of your 1-rep max.

Workout 3: 15 min
EMOM 15:
Min. 1 | :20 ring-dip hold (top)
Min. 2 | :20 ring-dip hold (bottom)
Min. 3 | :40 max Pushups

NOTES

Score = total push-ups.
Break up the holds as needed, but complete within the minute.
Scale ring-dip hold by placing a foot on the ground.

Stretching: 10 min
Accumulate:
2:00 Seated Straddle Stretch
– Hold :40 on the left leg, right leg, and in the center

Alternative Athletics: 2 Rounds

10/25/2022

WARM-UP
1 set:
1:00 calorie Row (slow)
:30 straight arm Plank hold
1:00 calorie row (moderate)
:30 Handstand
1:00 calorie row (fast)
10 Shoulder Press (empty bar)

3 sets:
8 Push Press (building)

NOTES

This warm-up is intended to get the shoulders and lungs prepped for workout 1. Gradually increase the pace on the row each time so that by the final set you’re moving at workout speed or faster.
Once you finish the 1st part of the warm-up, start building to your push press weight. The 1st set should be with the empty bar. The next 2 sets should be building toward your working weight. The 3rd set should be at your workout weight.

Pre-workout:
8 sets for load:
2 Shoulder Press

RX
2 rounds for time:
27 Push Press (75/115 lb)
38/54 calorie Row

INTERMEDIATE
2 rounds for time:
27 push presses (65/95 lb)
38/54 calorie row

BEGINNER
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row

Stimulus & Goals

6:00-10:00.
Complete the push press in 2 sets or less.
Finish each row at 3:00 or less.
If you’re an advanced athlete, try to go unbroken on the push press.

Strategy

Go for it! The weight on the push press should be light enough that you can finish the 27 reps in 2 sets or less. If you love a light push press, try and hold on.
The rower can be treated to either push the pace or recover for the push press. Regardless, the goal should be to move at a faster pace than normal.

Competition: 65 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 10 min
For time:
30 Back Squat (75%)

NOTES

This is the fourth week of our final four-week mini-cycle. In this final week, we are going to perform 30-reps as quickly as possible. Ideally, once you pick the bar up, you should be able to complete the 30-reps in 3 sets or less. Some may even be able to go unbroken.
The target should be placed just above parallel. Use a solid box or a bench.
Base the percentage off of your 1-rep max.

Workout 3: 15 min
EMOM 15:
Min. 1 | :40 Dumbbell Deadlift (35/50 lb)
Min. 2 | :40 Hollow Hold
Min. 3 | :40 Banded Side Steps

NOTES

We finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 forearm stretch / side

Upcoming Stuff

10/24/2022

Hey Y’all:

Some quick reminders.

10/29/22
Halloween Party this Saturday @ 6 pm.
208 S 35th St. - Clint & Katie's

Costumes are encouraged, but not required. Well-behaved kids are welcome (It's an old rickety house). We will be catering through Qdoba, but feel free to bring a side dish. Both non-alcoholic and alcoholic drinks provided. Foosball, darts and socializing. Clint will not be in bed by 10 p.m. this time!

11/1/22
Membership Rate increases by $15.

12/10/22
Annie's Annual Christmas Party!
If you don't know, ask questions. More details in the future.

-C-