Blog Archives - Alternative Athletics

Veteran's Run Sunday

10/31/2023

Hey Ya'll,

Quick reminder on the 5K Brandon Schmidt is hosting this weekend starting at Mountain View Cemetery. The run is set up to help cover veteran's funeral expenses. QR Code with $5 off race fees is available at the gym.

-Sunday Nov 5th

-1704 Central Ave, Billings, MT 59102

Run @ 1 PM

Walk @ 3 PM

-C-

Alternative Athletics: 5 Rounds

10/31/2023

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg

3 sets:
20 Banded pull aparts
15 banded PVC Pass-throughs
10 hanging scap shrugs

1 set:
10 Shoulder Press (35/45 lb)

1 set:
10 Push Press (35/45 lb)
5 push presses (building)
3 push presses (building)
2 push presses (working weight)

NOTES

Use the band to help gain range of motion in your shoulders; take your time with these movements.
For both the hanging scap shrugs and strict presses, use slow and controlled motion to build towards full pain-free range of motion.
Perform 3-4 sets of push presses adding weight in small increments until you reach your working weight.

Test
5 rounds for time:
15 Push Jerk (65/95 lb)
12 Chest-to-Bar Pullups
9 Sumo Deadlift High Pull (65/95 lb)

Training
5 Rounds
15 Push Jerk (55% max)
12 banded strict pull-ups (Chest to bar)
9 Sumo Deadlift High Pull (same bar)

Stimulus & Goals

10:00-15:00.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 2 sets or less.
Grip and shoulder fatiguing workout.

Strategy

Look to go unbroken on the barbell movements for as many rounds as possible. Then break the pull-ups as needed.
Purposefully look to have your barbell a few steps away from the pull-up bar. This is an opportunity to breathe between movements to allow for larger sets.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Every 2:00 for 7 sets:
2 Push Press

NOTES

Increase loading across as many sets as possible.
Begin your first set around 70% of your best single.
Take the bar from a rack if available.

Workout 2: 15 min
Today’s Rx

Workout 3: 20 min
Every 2:00 for 10 sets:
50-m Sled Drag sprint

NOTES

Focus on moving the sled as fast as possible through the entire 50 m.
Add as much weight to the sled as you want as long as you are able to maintain a jog with the sled. A march is not what we are looking for in this session.

Stretching: 10 min
Accumulate:
30 reach, roll, and lift

October 30th, 2023

10/30/2023

Warm up
2 sets:
:30 alternating Groiner Stretch
– Rest :15
:30 lateral hand shuffle + Pushups
– Rest :15
:30 Squat Therapy
– Rest :15

4 sets:
5 Thruster (light)
5 thrusters (light-to-moderate)
3 thrusters (moderate)
2 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.

Test / Training
EMOM 20:
2 Thruster
– Barbell starts on the floor. Add weight every 5:00.

Competition: Rest Day

Stretching
1 set:
:30 Foam Rolling Lats / side
:30 Foam Roll Quad / side

Weekly Update 10/29 - 11/4

10/29/2023

10/29
Test
5 rounds for time:
75 Double Unders
20 alternating DB snatches (35/50 lb)

10/30
Test / Training
EMOM 20:
2 Thruster
– Barbell starts on the floor. Add weight every 5:00.

10/31
Test
5 rounds for time:
15 Push Jerk (65/95 lb)
12 Chest-to-Bar Pullups
9 Sumo Deadlift High Pull (65/95 lb)

11/1
Test
Every 1:30 for 6 rounds:
16 Pistol
10 GHD Sit-up
Max Burpees
– Rest 1:30 between rounds.

11/2
Test / Training
For time:
400-m Run

11/3
Test
For time:
40 Box Jump Over (20/24 in)
20 Handstand Pushup
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

11/4
Test
Daniel
For time:
50 Pullups
400-m Run
21 Thruster (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups

Alternative Athletics: 5 Rounds

10/29/2023

WARM-UP
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squats
10 alternating Dumbbell Deadlift
:30 jump rope

2 sets:
1:00 Run, Assault Bike, Row, Skierg
10 alternating DB sumo deadlift high pulls
:30 jump rope

2 sets:
6 alternating DB snatches
:30 jump rope
– Rest 1:00 between sets.

NOTES

Spend time with a lighter DB focusing on developing a better bar path and ironing out movement patterns.
By the end of the warm-up, you should be practicing the movements you are using in the workout.

Test
5 rounds for time:
75 Double Unders
20 alternating DB snatches (35/50 lb)

Training:
5 Rounds
4 Lengths Ladder Linear two feet each
20 alternating DB Snatch @ 25% max Snatch

Stimulus & Goals

10:00-15:00.
Double-unders and snatches in 1:30 or less.
Complete each set of snatches in 1-2 sets.
Grip and cardiorespiratory intensive combo.

Strategy

Expect your grip to be fatigued. Relax your grip on the jump rope and remember to breathe.
Look to go unbroken on the DB snatches for as many rounds as possible.

Competition: 75 Min

Warm up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
7 sets for load:
2 Snatch High Pull
1 Snatch

NOTES

Increase loading across as many sets as possible.
Reset your grip and setup before the second snatch pull and snatch, versus going for touch-and-go reps.
The snatch can be power or squat.

Workout 3: 10 min
5 sets:
75-ft Prowler Push (50/90 lb)
75-ft Sled Drag
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.

NOTES

Add the suggested weight to the sled, and add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

Stretching: 10 min
Accumulate:
:30 wrist stretch (flexion)/side
:30 Wrist Extension Stretch / side

Alternative Athletics: EMOM 20

10/28/2023

WARM-UP
1 set:
2:00 Row or Skierg

1 set:
10 Alternating Spiderman Stretch
5 Squat Therapy
10 PVC Pass-throughs
5 squat therapy
10 PVC behind-the-neck snatch grip presses
5 squat therapy
10 pvc pipe around the world

3 sets:
5 Sots presses

NOTES

Use the first two sets to increase range of motion and elevate the heart rate.
In the last three sets, increase loading as you are able to find your starting weight.

Test
EMOM 20:
Odd minutes | Max calorie Row
Even minutes | Accumulate :20 L-Sit

Training
EMOM 20:
Odd minutes | Max calorie Row
Even minutes | Accumulate :20 Hollow Hold

Stimulus & Goals

10/15+ in each set of calories.
Keep L-sits to 3 sets of less.

Strategy

Make this workout whatever you need; it can be a tough workout if pushed or an opportunity to recover through movement.
If you want to make this workout hard, push the pace on the rower and look to fight through the L-sit holds.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 15 min
5 sets:
5 Sots presses

NOTES

Increase the loading across as many sets as possible.
If torso positioning is limiting your movement and range of motion, try putting your heels on 5 or 10-lb plates. This will help you maintain a more upright torso.

Workout 2: 15 min
Today’s Rx

Workout 3: 40 min
Part 1
2 sets for time:
800-m ruck / jog
– Rest 2:00 between sets.
– Use a 30/45-lb ruck.

Part 2
8 rounds for reps:
:20 Box Steps (20 in)
:10 rest

Rest 2:00

4 rounds for reps:
:20 weighted Walking Lunge
:10 rest
– Use a 30/45-lb ruck.
– Use load and height consistent with your Week 10 variation.

NOTES

This is week three in our preparation for the hero workout CHAD1000X on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
This extra work is meant to help you prepare for this workout.
Use option such as weight and height of the box that represents how you plan to attack CHAD1000X.

Stretching: 10 min
Accumulate:
:30 Foam Rolling Lats / side
1:00 Yoga - Cobra Position

Alternative Athletics: 15 min

10/27/2023

WARM-UP
1 set:
200-m Run
20 Air Squats
10 Broad Jumps
10 Good Mornings (empty barbell)

1 set:
200-m run
15 med ball front squats
(14/20 lb)
20 mountain climbers
10 hang deadlift + shrug (empty barbell)

1 set:
200-m run
15 medicine-ball push presses to target (14/20 lb)
10 Up-Downs
10 hang muscle cleans
10 Front Squat

1 set:
200-m run
10 Wall Balls
10 Bar Facing Burpee
10 Hang Squat Clean (empty barbell)

3-4 sets:
3 hang squat cleans

NOTES

Take your time during the first round and get the body used to moving, especially during the air squats.
By round 4, you should feel ready to take on the workout movements. Use the fourth set to find your workout rhythm and tempo.
In the 5th set, build up to the loading you will use in the workout.

Test
On a 15:00 clock:
50 Bar Facing Burpee
50 Wall Balls (14/20 lb) (9/10 ft)
800-m Run
Max-reps Hang Squat Clean in the remaining time (125/185 lb)

Training
On a 15:00 clock:
30 Bar Facing Burpee
30 Wall Balls (10% max C&J) (9/10 ft)
600-m Run
Max-reps Hang Squat Clean in the remaining time (75% max)

Stimulus & Goals

Ensure you have at least 2:00 to complete as many hang squat cleans as possible.
Choose a weight that allows you to hang on to the barbell for at least 5 reps unbroken.
Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.

Strategy

Be smooth and be sure to breathe on the burpees. Move at a pace that allows you to get right to the medicine ball and start moving through wall-ball shots.
Try to hang on for as many wall-ball shot reps as possible at the start. Go big and get to the run as fast as possible.
Minimize your rest between hang squat clean sets. Keep an eye on the clock and try to keep your breaks to :20 or less.

Competition: 75 min

Warm up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
Every 2:00 for 6 sets:
1 Clean

NOTES

Begin your first lift around 70% of your 1-rep clean.
Increase loading across as many sets as possible.
The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.

Workout 3: 15 min
For time:
5 Strict Muscle up
20 GHD Back Extension
4 strict muscle-ups
15 back extensions
3 strict muscle-ups
10 back extensions
2 strict muscle-ups
5 back extensions
1 strict muscle-up

Stimulus & Goals

10:00-15:00.
Work on strict ring muscle-ups, trying to complete them in 2 sets or less.

Strategy

Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
Look to immediately pick up the jump rope after completing a set of muscle-ups.
If you start failing early on, modify either the rep scheme or movement.
It’s better to do fewer reps and not fail than to do more reps but take far longer due to failure or muscle fatigue.

Stretching: 10 min
1 set:
1:00 Foam Roll Quad
1:00 Couch Stretch / leg

Alternative Athletics: 10 min

10/26/2023

Warm up
3 rounds:
10 calories
:20 rest
– Use machine of choice and pick up the pace each round.

Test / Training
AMRAP 10:
7/10 calories on any machine
5 shuttle run (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

Post WOD
100 Hollow Rock

Competition: Rest Day

Stretching
100-m cooldown walk

2 sets:
:30 Yoga - Cobra Position
:30 alternating Scorpion Stretch

Alternative Athletics: 3 Rounds w/ Partner

10/25/2023

WARM-UP
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating Shoulder Taps
:10 rest
:20 Hollow Rock
:10 rest

1 set:
:30 shoulder taps
:30 Hanging Knee Raises
:30 piked shoulder taps
:30 knees-to-armpits
:30 Partial Wall Walk
:30 Toes-to-Bar
:30 Wall Walk

1 set:
5 toes-to-bars
2 wall walks

NOTES

Use the first three sets to elevate your heart rate and limber up.
The goal of 4th set is to find your workout options. Take your time here and focus on the technique rather than reps.
Work with your partner on strategy.

Test
3 rounds for time with a partner:
40 Toes-to-Bar
12 Wall Walk
– One athlete works at a time. Athletes may alternate as they see fit

Training
3 rounds for time with a partner:
40 V Ups
12 wall walks partial ROM
– One athlete works at a time. Athletes may alternate as they see fit.

Stimulus & Goals

11:00-15:00.
Toes-to-bar in sets of 5+ before breaking.
Continuous movement during the wall walks.
One person works at a time while the other rests.

Strategy

Don’t push to failure on the toes-to-bar sets. Find a number of reps that you and your partner can consistently perform back and forth.
It may be faster for one athlete to perform 2-3 wall walks before switching. Test this out in the warm-up.

Competition: 70 min

Warm up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
On a 25:00 clock:
:45 Assault Bike (slow-to-moderate)
:15 Assault Bike (fast)

Stimulus & Goals

25:00 of continuous movement.
Learn to recover from hard efforts with sustainable, slower paces.

Strategy

Use the first 10:00 to warm up by going slower than necessary for both paces.
After 10:00, pick up the intensity for both the slower and faster paces until the 20:00 mark.
In the final 5:00, dial back to a very slow pace for :45 and sprint for :15 to finish the workout.

Workout 3: 10 min
AMRAP 10:
1-2-3-4-5… etc.
Deadlift (125/185 lb)
Deficit Handstand Pushup (2/4 in)

Stimulus & Goals

7+ rounds for most.
You should be able to do 5+ reps of whatever version of the handstand push-up chosen.
Great opportunity to get after a more challenging gymnastics movement.
Maintain unbroken deadlifts for as many sets as possible.

Strategy

There is lot of time to work, so look to hang on to the barbell for as many unbroken sets as possible. You want to try and give yourself as much time on the handstand push-ups as possible because they are going to get tough.
Do not push yourself to failure on the handstand push-ups even if it means performing fast singles or doubles.
Rest on the handstand push-ups, not the deadlifts.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side

Alternative Athletics: Push Press

10/24/2023

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg

3 sets:
20 Banded pull aparts
15 banded PVC Pass-throughs
10 hanging scap shrugs

1 set:
10 Shoulder Press (35/45)

1 set:
10 Push Press (35/45)
5 push presses (building)
5 push presses (building)
5 push presses (working weight)

NOTES

Use the band to help gain range of motion in your shoulders; take your time with these movements.
For both the hanging scap shrugs and strict press, use slow and controlled motion to build towards full, pain-free range of motion.
Perform 3-4 sets of 5 push presses adding weight in small increments until you reach your working weight.

Training / Test
For load:
Push Press
5-5-3-3-3-1-1-1-1-1

Stimulus & Goals

Build to a 1-rep max push press.
Lift once every 2:30 or rest 2:00 between sets.
All sets 70% or higher.

Strategy

As the weight increases, focus on keeping your torso vertical in the dip and keeping the elbows up.
Don’t rush the way down on the dip. Drive out of the bottom of the dip quickly.

Competition: 90 min

Warm up: 20 min
See above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
HELEN
3 rounds for time:
400-m Run
21 Kettlebell Swing (35/53 lb)
12 Pullups

Stimulus & Goals

Classic CrossFit Benchmark workout. Last completed on 8/03/2023.
Track your progress in the CrossFit Games app.
Less than 12:00.
Runs completed in 2:00 or less.
Unbroken KB swings across the entire workout.
Pull-ups done in :45 or less every round.

Strategy

Push the pace on the run.
Go unbroken on the KB swings and try to hang on during the pull-ups. Your grip is going to feel taxed, but try to squeeze out 1-2 more reps.

Workout 3: 15 min
4 sets:
100-ft Handstand Walk
1:00 Plank
– Rest 2:00 between sets.
NOTES

Set up a 100-ft course and handstand walk as far as possible without breaking.
Perform the plank on your hands or your forearms.
If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching: 10 min
Accumulate:
30 reach, roll, and lift
50 banded face pulls