Blog Archives - Alternative Athletics

Alternative Athletics: Run

11/22/2022

WARM-UP
2 sets:
30 Jumping Jack
20 butt kickers
20 High Knees in place
20 alternating Toy Soldier
20 alternating calf scoop stretch

2 sets:
50-m Run
100-m run
200-m run
– Rest 1:00 between runs.

NOTES

Use the first part of today’s warm-up to stretch, mobilize, and elevate your heart rate prior to going into part two.
Increase the pace with each distance on part two.

RX / INTERMEDIATE
3 rounds for time:
300-m Run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

BEGINNER
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest

Post-workout:
3 sets:
25 GHD Sit-up
15 Banded Side Steps (left)
15 banded side-steps (right)

Stimulus & Goals

10:00-15:00 (including rest)
Hit each distance as hard as possible.

Strategy

Don’t hold back on any interval. This workout will be very challenging if you hit each interval as hard as possible.
To make sure you don’t “game” any interval, try giving yourself time ranges for each distance. For example, finishing the 300-m distance with a :50-1:10 window.
Try to perform this workout with a buddy or a group. This will give you more of a push to keep driving forward.

Competition: 65 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s RX

Workout 2: 20 min
5 x AMRAP 3:
1,000/1,200-m Assault Bike
Max rep back rack Weighted lunge
– Rest 2:00 between AMRAPs and increase load each set.

Women: 55-65-75-95-105 lb
Men: 75-95-115-135-155 lb

Stimulus & Goals

Lower-body strength and endurance.
Finish the bike in under 2:30 each set.
Complete at least 12+ lunges on all sets.
Work to complete each set unbroken as the loads get heavier.

Strategy

The intent of this workout is to develop leg strength and endurance. Move at a moderate pace on the bike and go as hard as possible on the lunges each round.
If the bike really tanks your legs, go a tad slower and plan to transition to the barbell immediately. Pick it up as soon as you finish the bike and lunge as fast as possible.
If you can handle it, push the pace on the bike and challenge yourself with the lunges. Put your legs in a deficit on the C2 and then fight to survive on wobbly legs as the loads get heavier.
Regardless of strategy, practice fully extending the hips AND moving quickly on the lunges.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

Alternative Athletics: 3 Steps Down

11/21/2022

WARM-UP
2 sets:
5 clean grip Deadlift to mid-thigh (empty barbell or training bar)
5 High Pull Clean
5 Muscle Clean
5 Front Squat
5 Hang Clean
5 Clean

1 set:
3 Clean (20%)
3 cleans (40%)
3 cleans (50%)
2 cleans (60%)
1 clean (70%)
1 clean (75%)

NOTES

Perform the first 2 sets with an empty barbell. Focus on positioning and smooth reps.
Add weight to the bar during the last set and continue to build up to your working weight for the first set in the main lift.

Pre-workout:
EMOM 12:
Min. 1 | :20 ring-dip hold (top)
Min. 2 | :20 ring-dip hold (bottom)
Min. 3 | 5 muscle-up transitions

RX
For time:
21-15-9:
Front Squat (125/185 lb)
Weighted Box Step-overs (25/35 lb) (20 in)

INTERMEDIATE
For time:
21-15-9:
Front squats (95/135 lb)
DB box step-overs (15/25 lb) (20 in)

BEGINNER
For time:
15-12-9:
Front squats (55/75 lb)
Box Steps (20 in)

Stimulus & Goals

6:00-10:00.
Fast workout where athletes will be challenged to hang on to the barbell.
Grip intensive.

Strategy

The loading of the barbell should make you want to put it down, but really try to hold on. You should not have to take more than 2 sets to complete any set of front squats.
DB box step-overs should be smooth and steady. Try to hang on for as many reps as possible. Some athletes may be able to go unbroken.
Use the box step-overs as a place to give the legs a break. You can do this by standing all the way up on top of the box.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 20 min
3 sets:
2 Clean (75%)
4 sets:
2 Clean (78%)

NOTES

We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
7 total sets. The reps should not be touch and go. Don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.
These lifts may be performed as a squat or power variation.
The first three sets should be 75% and the last four sets 78% of your 1-rep max.

Workout 2: 10 min
Every 2:00 x 5 sets:
3 deficit High Pull Clean (100%)
– Stand on at a 2-3″ deficit.

NOTES

Take roughly 100% of your best squat clean and perform 3 deficit clean pulls once every 2:00. The deficit height and percentages don’t need to be exact. What’s important is making sure you 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed.

Workout 3: 10 Min
Today’s Rx

Stretching: 10 min
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg

Pre-Gaming Thanksgiving Bash!

11/20/2022

Hey Y’all,

Mike Adams is hosting a pre-Thanksgiving party this Wednesday night. Drinks by the fire at 2559 10th Road in Worden.

Also, on Black Friday we will be open from 5:30 AM to 1:30 PM.

Alternative Athletics: 3 Steps Down

11/20/2022

Warm Up
3 sets:
:30 Assault Bike
– Rest :10
:30 Ring Rows
– Rest :10
:30 Hollow Rock
– Rest :10

On a 7:00 clock:
Build to a heavy set of 4 Weighted Pull up
– Rest :45-1:00 between sets

2 sets:
5/8 calorie Assault Bike
3 weighted pull-ups
– Rest :30-1:00 between sets and increase the load on the second set.

RX
For time:
21 Weighted Pull up
19/27 calorie Assault Bike
15 weighted pull-ups
15/21 calorie Assault Bike
9 weighted pull-ups
10/15 calorie Assault Bike
– Increase pull-up weight after each round.

INTERMEDIATE
For time:
21 Strict Pullup
19/27 calorie bike
15 strict pull-ups
15/21 calorie bike
9 strict pull-ups
10/15 calorie bike

BEGINNER
For time:
15 banded strict pull-ups
15/21 calorie bike
12 banded pull-ups
10/15 calorie bike
9 banded pull-ups
7/10 calorie bike

Post-workout:
5 sets:
15 DB Floor Press
20 Banded pull aparts

Competition: Rest Day

Stretching:
3 sets:
:20 Doorway Pec Stretch / side
10 PVC Pass-throughs

Weekly Update 11/20 - 11/26

11/20/2022

11/20
RX
For time:
21 Weighted Pull up
19/27 calorie Assault Bike
15 weighted pull-ups
15/21 calorie Assault Bike
9 weighted pull-ups
10/15 calorie Assault Bike
– Increase pull-up weight after each round.

11/21
RX
For time:
21-15-9:
Front Squat (125/185 lb)
Weighted Box Step-overs (25/35 lb) (20 in)

11/22
RX / INTERMEDIATE
3 rounds for time:
300-m Run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

11/23
Test
NATE

11/24
Burn the Bird?

11/25
RX
For time with a partner:
Power Snatch (75/115 lb)

11/26
RX
For time:
35/50 cal. Assault Bike
1:00 L-Sit
50 Wall Balls (14/20 lb) (9/10 ft)

Alternative Athletics: 1 Round

11/19/2022

WARM-UP
2 sets:
5 clean Deadlift to mid-thigh (empty barbell or training bar)
5 High Pull Clean
5 Muscle Clean
5 Front Squat
5 Hang Clean
5 Clean

1 set:
5 Clean (20%)
3 cleans (40%)
3 cleans (50%)
2 cleans (60%)
1 clean (70%)

NOTES

Perform the first 2 sets with an empty barbell. Focus on positioning and smooth reps.
Add weight to the bar during the last set and continue to build up to your working weight for the first set in the main lift.

Pre-workout:
On a 6:00 clock:
Build to a heavy 1-rep Hang Clean

RX
The Capitol
For time:
20 Power Clean (135/205 lb)
2,400-m Run
200-m KB Farmer Walks (53/70 lb)
200-m plate carry (35/45 lb)

INTERMEDIATE
For time:
20 power cleans (105/155 lb)
2,400-m run
200-m KB farmers carry (35/53 lb)
200-m plate carry (25/35 lb)

BEGINNER
For time:
20 power cleans (55/75 lb)
1,600-m run
200-m KB farmers carry (18/26 lb)
200-m plate carry (10/15 lb)

Stimulus & Goals

Mini/affiliate version of the 2022 CrossFit Games Event 5.
17:00-24:00.
Maintain at least 6-7 cleans every minute.
Complete the run in 15:00 or less.
Use a weight for the farmers carry and the plate carry that allows you to finish each in 4 sets or less.

Strategy

One of the fastest methods for completing the cleans will be fast singles. Follow the weight down and minimize the amount of time the barbell spends on the ground. If the weight is on the lighter side for you, consider performing multiple sets of 3-5 touch-and-go reps.
Recover on the first 400 meters of the run and then try to push the pace. You can shave significant time off the total time by running faster.
Hang on in the farmers carries for as long as possible. Do your best not to put the weight down. Keep giving yourself little goals to shoot for along the way.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 20 min
MAIN LIFT
3 sets:
3 Clean (70%)
3 sets:
3 cleans (75%)

NOTES

We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
Base the percentages on a recent 1-rep max.
6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.
These lifts may be performed as a squat or power variation.
The first three sets should be 70% and the last three sets 75% of your 1-rep max.

Workout 2: 25 min
The Capitol

Workout 3: 15 min
5 sets for load:
3 High Pull Clean
3 high hang clean

NOTES

Use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.
Use a lightweight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.

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

Alternative Athletics: 3 Sets & 5 Sets

11/18/2022

WARM-UP
3 sets:
1:00 Row, Assault Bike, or Skierg
5 Inch-worm
10 Pushups
– Rest 1:00 between sets.

2 sets:
5 Shoulder Press (empty barbell)
:10 Handstand against the wall
5 handstand push-up negatives

3 sets:
3 shoulder presses
3 Handstand Pushup

NOTES

Use the first 5 sets in the warm-up to elevate your heart rate and improve your range of motion.
In the last 3 sets, increase the loading of the shoulder press on each set. Keep in mind you are performing the handstand push-ups first. So, you may need to practice a couple of shoulder presses prior to starting that section of the workout.
Rest as needed between exercises. The intention is not to hit failure during the warm-up.

RX
3 sets for reps:
Max-rep unbroken Handstand Pushup
then…
5 sets for load:
3 Shoulder Press

INTERMEDIATE
3 sets for reps:
Max-rep unbroken piked push-up
then…
5 sets for load:
3 shoulder presses

BEGINNER
3 sets for reps:
Max-rep unbroken Pushups
then…
5 sets for load:
3 shoulder presses

Post-workout:
Accumulate:
100 alternating handstand shoulder taps

Stimulus & Goals

Extra gymnastics practice on a heavy day.
Lift as heavy as possible for all 5 sets of 3 reps.
Start at 70-80% of 1-rep max and build to a heavy 3.

Strategy

Perform a movement for the handstand push-ups that you can complete at least 10-reps before hitting failure. Advanced athletes that can perform 20 strict handstand push-ups unbroken should perform the handstand push-ups as strict in this workout.
Rest 3:00 between HSPU attempts and shoulder press attempts.
In both the handstand push-up and the shoulder presses, do your best to maintain a solid and rigid mid-section through all the attempts.

Competition: 105 min

Warm up: 20 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 10 min
AMRAP 7:
20 Double Unders
5 Chest-to-Bar Pullups

Stimulus & Goals

This is intended to test your chest-to-bar capacity and upper-body grip and pulling stamina. We want to see where the limit is, so DO NOT pace or strategize this one. Just move!
Finish rounds in less than :30 and keep the pull-ups unbroken.
Rest as little as possible and attack each element, even if you do not feel ready.

Strategy

Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial.
Start at a pace you know you cannot hold and see how long you can go before you drop off.
Let technique be your limiting factor. Only begin to take rest when you feel your mechanics start to compromise.

Workout 3: 15 min
3 sets:
5 Back Squat
– Building to your heaviest set of 5.

NOTES

We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
Build to your heaviest set of 5 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max.

Workout 4: 20 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

The suggested weight is added to the sled. In order to pull the sled, add a rope to it. Keep the rope on the sled while you push and then use it 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
3 sets:
10 ATY Drill
:30 reach, roll, and lift

We finally got tape!

11/17/2022

Same price, $3 per roll.

-C-

Alternative Athletics: 20 min Partner

11/17/2022

PARTNER DYNAMIC WARM-UP
1 set:
Partner 1 | :40 Row
Partner 2 | :40 alternating Scorpion Stretch

Partner 2 | :40 row
Partner 1 | :40 alternating scorpion stretch

1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating Lunge

Partner 2 | :40 row
Partner 1 | :40 alternating lunges

1 set:
Partner 1 | :40 row
Partner 2 | :40 Situps

Partner 2 | :40 row
Partner 1 | :40 sit-ups

2 sets:
10 alternating Dumbbell lunge
10 GHD Sit-up

RX
AMRAP 20 with a partner:
Partner 1 simultaneous
Max-calorie Row
Partner 2 simultaneous
10 Dumbbell lunge (25/35 lb)
15 GHD Sit-up
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

INTERMEDIATE
AMRAP 20 with a partner:
Max-calorie row
10 Dumbbell lunge (25/35 lb)
15 GHD sit-ups to parallel

BEGINNER
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (10/15 lb)
15 Situps

Post-workout:
3 sets:
25 GHD Hip Extension

STRETCHING
Accumulate:
2:00 frog stretch

Alternative Athletics: 3 Steps Down

11/16/2022

WARM-UP
1 set:
10 Deadlift (empty barbell)
10 Bent over row (empty barbell)
10 deadlifts (empty barbell)
15 Situps

1 set:
10 High Pull Clean (empty barbell)
5 jumping chest-to-bar pull-ups
10 Power Clean (empty barbell)
5 jumping chest-to-bar pull-ups

1 set:
10 Push Press (empty barbell)
5 Chest-to-Bar Pullups
10 Push Jerk (empty barbell)
5 chest-to-bar pull-ups

1 set:
5 Clean and Jerk (empty barbell)
1-2 Bar Muscle up
5 clean and jerks (empty barbell)
1-2 bar muscle-ups

3 sets:
3 clean and jerks
NOTES

Increase the loading of the barbell on the final three sets to what you are planning on using for the workout.
If you reach an exercise that you cannot perform, use a movement from a previous set. Find the movement for the bar muscle-up that you’ll be using in the workout.

RX
For time:
12-9-6:
Clean and Jerk (125/185 lb)
Bar Muscle up

INTERMEDIATE
For time:
12-9-6:
Clean and jerks (95/135 lb)
Chest-to-Bar Pullups

BEGINNER
For time:
12-9-6:
Clean and jerks (55/75 lb)
Jumping chest-to-bar pull-ups

Post-workout
Accumulate:
50 Strict Ring Dips

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 15 min
3 sets:
5 Bench Press
– Building to your heaviest set of 5.

NOTES

We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
Build to your heaviest set of 5 unbroken reps today. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max.
If available, be sure to have someone spotting you or at least keeping an eye on you.

Workout 3: 15 min
4 sets:
50-ft Farmer Walks
20 weighted GHD Hip Extension
– Rest 1:00-2:00 between sets.

NOTES

Go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

Stretching: 10 min
2 sets:
:30 Couch Stretch
:30 pigeon pose / leg