Blog Archives - Alternative Athletics

Alternative Athletics: 3 Rounds

11/30/2023

WARM-UP
1 set:
15 Jumping Jack
15 unweighted Good Mornings
5 Up-Downs + jump
10 Walking Lunge (slow)

1 set:
15 jumping jacks
10 empty bar good mornings
5 Burpees (no jump)
10 walking lunge steps (moderate)

1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)
Spend 5:00 on the shoulder taps, 2:00 on the walk-to-wall drill, and 3:00 practicing handstand walks.

2 sets:
5 unbroken Sumo Deadlift High Pull

1 set:
7 sumo deadlift high pulls
12 walking lunges
20-ft Handstand Walk

Test
3 rounds for time:
20 Sumo Deadlift High Pull (55/75 lb)
30 Walking Lunge
40-ft Handstand Walk

Training
3 rounds for time:
20 Sumo Deadlift High Pull (55% max clean)
30 Walking Lunge
2 Piked Box Laps

Competition: Rest Day

Stretching
1 set:
1:00 pigeon pose / side

Alternative Athletics: 20 Rounds

11/29/2023

WARM-UP
2 sets:
1:00 Run, Assault Bike, Row, Skierg
10 Good Mornings (PVC)
10 Front Squat
10 Glute Bridges

1 set:
5 Deadlift - shrugs (empty barbell)
5 Power Clean
5 front squats
5 Hang Squat Clean
5 Squat Clean

Every 1:30 x 5 sets:
1 power clean
1 squat clean
1 front squat

NOTES

Use a PVC in the first two sets, and then, an empty barbell in the third set.
Focus on fully extending your hips for all cleans.
For the build-up sets, start light (30-40%) and make 10 to 20-lb jumps building to your first working set (~60-70%).

Test / Training
Every 1:30 for 20 rounds:
1 Power Clean
1 Squat Clean
1 Front Squat
– Perform all three movements as a complex. Start light and add load every other round.

Stimulus & Goals

Heavy day relative to each athlete’s capacity.
Advanced athletes can take bigger jumps targeting maximal loading.
Beginner athletes or those training with less consistency can work to a moderate load and practice dialing in excellent technique.

Strategy

There are a lot of jumps in this workout. Plan on starting somewhere around 60-70% of your best power clean. Then, increase by 5 to 10-lb on as many sets as possible.

Competition: 125 min

Warm up: 25 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 60 min
Part 1
For time:
400 Weighted Box Step (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2

Part 2
2 sets for total reps:
2:00 weighted Walking Lunge
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.

NOTES

This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
Use weight and height options that represent how you plan to attack the workout on 11/11/2023.
Beginner: no rucksack
Intermediate: 20/30-lb rucksack
Rx’d: 30/45-lb rucksack

Stretching: 10 min
Accumulate:
1:30 Foam Roll Quad
1:30 Foam Roll Upper Back

CrossFit Hero Nate

11/28/2023

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WARM-UP
2 sets:
1:00 Row
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance

2 sets:
250-m row
– Rest 2:00 between sets.

NOTES

Increase pace across each of the first two sets.
In the final two sets, dial in your pace for the row.

Test
Nate
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

Training
AMRAP 20:
4 Chest-to-Bar Pullups (band if needed)
8 piked push-up
16 Kettlebell Swing (33% Snatch)

Compare to 11/23/22

Stimulus & Goals

10-15 rounds for most athletes.
Unbroken KB swings the entire workout.
Great opportunity for athletes to perform high-skill gymnastics RX’d.

Strategy

Stay unbroken for as many sets as possible.
If you have completed this workout previously (10/19/2022 in CAP), look up your score. This will give you a goal to shoot for and ideas about potential scaling options.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Nate
Compare to 11/23/22

Workout 2: 20 min
5 sets:
On a 2:00 clock:
Max-distance Row
– Rest 2:00 between sets.

Stimulus & Goals

1-to-1 work-to-rest ratio.
All levels of athletes can complete this RX’d.
Maintain consistency across all sets.

Strategy

Push the pace at each interval. There is no need to hold back with the built-in rest.
Beginner athletes should shoot for around 300 m.
Advanced athletes should shoot for 500 m.

Workout 3: 15 min
3 sets:
25 weighted GHD Hip Extension
10 strict Strict Toes to Bar

NOTES

Use a GHD hip extension load that allows you to complete the reps in 2 sets or less.
If you need to scale the strict toes-to-bars, try to get your toes up as high as possible without allowing your body to swing.

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

Alternative Athletics: 5 Rounds

11/27/2023

WARM-UP
1 set:
5 Ring Rows
10 knee push-ups
15 Air Squats
:15 Hollow Hold
:15 Superman hold

1 set:
5 Strict Pullup or Strict chin-ups
10 Pushups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 Strict Chest-to-Bar Pullup
10 Strict Ring Dips
15 air squats
:15 hollow hold
:15 superman hold
Rest a minimum of :25 (more if needed) between efforts to teach and demonstrate the next focus point.

:35 sec Row
Drive through the heels during the pull.

:35 sec Row
Shoulders in front of the hips at the front of the stroke.

:35 sec Row
Arms extend BEFORE the knees bend during the return.

:35 sec Row
Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing.

Test / Training
5 sets:
On a 2:00 clock:
Max distance Row
– Rest 2:00 between sets.

SKILL WORK

Beginner: 10-20 abmat sit-ups
Intermediate: 10-20 GHD Sit-up to parallel
Advanced: 20 full-ROM GHD sit-ups

3 sets:
20 GHD sit-ups
20 Good Mornings (35/45 lb)

Competition: Rest Day

RECOVERY
1 set:
1:30 Couch Stretch / leg

Weekly Update 11/26 - 12/2

11/26/2023

11/26
Test
AMRAP 25:
40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (155/225 lb)
– Rest 1:00 between rounds.

11/27
Test
5 sets:
On a 2:00 clock:
Max distance Row
– Rest 2:00 between sets.

11/28
Test
Nate
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

11/29
Test
Every 1:30 for 20 rounds:
1 Power Clean
1 Squat Clean
1 Front Squat
– Perform all three movements as a complex. Start light and add load every other round.

11/30
Test
3 rounds for time:
20 Sumo Deadlift High Pull (55/75 lb)
30 Walking Lunge
40-ft Handstand Walk

12/1
Test
Against a 6:00 running clock:
Run 800 m
Max rep Overhead Squat (75/115 lb)

12/2
Test
Partner Kelly
5 rounds for time with a partner:
400-m Run
30 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.

Alternative Athletics: 25 min

11/26/2023

WARM-UP
3 sets:
:40 Run, Assault Bike, Row, Skierg (easy)
:20 Run, Assault Bike, Row, Skierg (moderate-to-hard)

2 sets:
10 Single-Leg Deadlifts / leg
5 Inch-worm + Pushups
:30 alternating Dead Bugs
5 Burpees

4 sets:
20 Double Unders
5 lateral Bar Over Burpees
5 Deadlift
– Build-in load up to workout weight and rest :30-1:00 between sets.

NOTES

Perform 1:00 straight on whatever conditioning machine you choose. Rest as needed between sets, but work up a sweat and finish at a workout pace.
Use the RDLs, inchworms, dead bugs, and burpees to stretch out the hamstrings, engage the core, and start working on getting up and down off the ground quickly.
Build up in load on the 5 deadlifts and increase your pace on the 5 burpees to get a gauge on your workout pacing.

Test
AMRAP 25:
40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (155/225 lb)
– Rest 1:00 between rounds.

Training
AMRAP 25:
80 Single-Unders or 40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (65% max)
– Rest 1:00 between rounds.

Stimulus & Goals

2:00-3:00 for most rounds, but never longer than 4:00.
Double-unders in :45 or less.
Burpees in 1:30 or less.
Deadlifts in 1-2 sets and less than :45.

Strategy

Relax on the double-unders and try to breathe through this longer workout.
Minimize transition time by getting back to the rope as quickly as possible.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
2 Deadlift

NOTES

Beginner athletes should increase loading across as many sets as possible.
Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
The goal is to lift a heavy set of two for multiple reps and sets.

Workout 3: 20 min
5 sets:
On a 3:00 clock:
15/20-cal. Row
2 Legless Rope Climb (15 ft)
100-ft Handstand Walk
– Rest 1:00 between sets.

Stimulus & Goals

Spend 1:00 or less on the rower in each set.
Complete rope climbs in less than 1:00.
Shoot to have 1:00-1:30 on the handstand walk.
Rest with any remaining time in the 3:00 clock.

Strategy

Give yourself as much time on the handstand walk as possible; push the pace on the rower and the barbell to make this happen.
Shoot for a row pace that allows you to get your hands right on the rope without needing a lot of rest time.
Start each rope climb with a big jump to decrease the amount of climb distance. On the descent, keep the rope between your feet and try to “power slide” down as quickly as possible.
Start with small fast steps on the handstand walk, and then slowly begin to lengthen your steps if you feel comfortable.

Stretching: 10 min
1 set:
1:00 Lacrosse Ball Roll / Foot
1:00 Seated Straddle Stretch

CrossFit WOD: Fight Gone Bad

11/25/2023

WARM-UP
2 sets:
1:00 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 Pull (55/75 lb)
10 Push Press (55/75 lb)

NOTES

Use the first 2 sets to get the hips and shoulders mobile. Take your time during each movement and focus on increasing range of motion during each rep.
Start the row at a light pace, and pick it up throughout the warm-up. By the final row, you should be near workout speed.
Use the strict presses and sumo deadlift high pulls to get your body accustomed to the movements in the workout. Go slow and focus on nailing proper positions for each lift.
Don’t rebound the box jumps during the warm-up. You can do a practice set rebounding 5-10 reps afterward if needed.
Choose a light enough load that won’t require a warm-up set.

Test
Fight Gone Bad
3 rounds for reps:
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 for calories
– Rest 1:00 between rounds.

Training
3 rounds for reps:
1:00 Wall Balls (10% max C&J)(9/10 ft)
1:00 Sumo Deadlift High Pull (55% max Jerk)
1:00 Box Jumps (20 in)
1:00 Push Press (Same bar weight)
1:00 Row for calories
– Rest 1:00 between rounds.

Compare to 3/17/23

Strategy

Going into this workout, have an idea of which movements are your best and which movements you should pace.
Push the pace through your strong movements and try to get as many reps as possible; consider moving for the entire minute.
During your pace movements, accumulate good reps, while recovering and preparing for the next movement. Transition to the next movement at the :50 mark.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Fight Gone bad

Compare to 3/17/23

Workout 2: 20 min
For load:
3-3-3-3-3
Push Press
NOTES

Work up to 70-80% and hold across for as many sets as possible.
Lift a heavy set of three for multiple reps and sets.

Workout 3: 15 min
3 rounds for time:
300-m Run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

NOTES

0:00-15:00 (including rest).
Hit each distance as hard as possible.

Strategy

Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
To avoid gaming this workout, give yourself time ranges for each distance. For example, plan to finish the 300-m distance with a :50-1:10 window.
Try to perform this workout with a buddy or a group for more of a push to keep driving forward.

Stretching: 10 min
2 sets:
:30 lacrosse ball calf roll / leg
:30 Lacrosse Ball Roll / Foot

Closed - Black Friday

11/24/2023

Gym Closed - but if you find a pull up bar in the wild . . .

WARM-UP
3 sets:
10 Scorpion Stretch (slow)
10 table tops (slow)
:20 Sit and Reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 set:
1:00 Assault Bike (easy to moderate pace)
10 Good Mornings + hop
10 Leg Swing / leg

1 set:
:40 standing bike
:20 seated bike

NOTES

Take the first three sets to get the body moving and to increase range of motion.
In the next three sets, focus on breathing on the bike.
On the final set, give one good push on the bike. Rest for at least five minutes before starting the workout.

Test
4 rounds for time:
30 Walking Lunge
25 Toes-to-Bar

Training
4 rounds for time:
30 Walking Lunge
25 Bench Leg Raise

Stimulus & Goals

8:00-12:00 total time.
Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 20 min
20 sets for distance:
:40 standing bike
:20 seated bike

NOTES

Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
Athletes should push for 6,000-m or more.

Workout 2: 10 min
Today’s Rx

Stretching: 10 min
1-2 sets:
1:00 Foam Roll Quad
1:00 standing pike stretch

Happy Thanksgiving!

11/23/2023

Gym is open from 9 - 1 there is a Burn the Bird WOD, but I don't know what it is.

WARM-UP
2 sets:
5 Push Up to Down Dog
10 PVC Pass-throughs
5 push-ups to down dog
10 pvc pipe around the world
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.

3 sets:
3 Hang Power Snatch
– Continue to build on hang muscle snatch weight to ~60-65% of your best power snatch.

Test / Training
7 sets for load:
3 Hang Power Snatch

Competition: Rest Day

Stretching
1 set:
1:00 active hang
1:00 overhead empty barbell hold

Alternative Athletics: 3 Steps Down

11/22/2023

WARM-UP
3 sets:
:20 work/:10 rest
Shoulder Taps
Jumping Jack
Up-Downs

2 sets:
10 ATY Drill
5 Alternating Single-Arm kb Strict Press /
Arm
10 dumbbell front squat
200-m jog

3 sets:
5 Dumbbell Thruster
100-m run
– Rest :30 between sets.

NOTES

Use small DBs or plates for the ATY raises.
Use a single-arm DB strict press load that allows for unbroken, smooth reps. Increase the load with each set.
In the last three sets, increase the loading of the DB thruster until you find your workout weight.

Test
For time:
21 Dumbbell Thruster (35/50 lb)
400-m Run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Training
For time:
21 Dumbbell Thruster (20% max each)
400-m Run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 15 min
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Stimulus & Goals

“Fast and Heavy” is the first workout programmed on mainsite on 010210.
Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.
The first run is complete in under 2:30 for 5:00 max time on the first round.

Strategy

Push the pace from the start of this workout.
Do your best to hang on to the DBs and go unbroken, even if it means you fail a thruster.
If you go unbroken with the DBs, you have to get uncomfortable on the run.

Workout 2: 20 min
AMRAP 20:
100-calorie Row
75 Situps
50 Pullups

Stimulus & Goals

Get 30+ calories into the second round.
No more than 8:00 to finish the row.
Sit-ups in 6:00 or less.
Finish the pull-ups in 5 sets or less and in under 4:00.

Strategy

Remember to breathe on the first row. You can’t start slow, but you also don’t need to do anything crazy.
Hit the sit-ups hard. Throw your body back to the seated position with your arms and push yourself back to the ground.
Expect the sit-ups to make the kip on the pull-ups more challenging. Take a few sets to dig in and maintain sets that allow you to keep moving and rest minimally. Remember, the goal is to get back to the rower.

Workout 3: 20 min
AMRAP 20:
5 deficit Handstand Pushup
:20 L-Sit

NOTES

Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
The L-sit hold should be completed in three sets or less.

Stretching: 10 min
2 sets:
:30 Couch Stretch / leg
:30 Elbow to Instep / leg