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Alternative Athletics: 12 min

11/21/2023

WARM-UP
1 set:
2:00 Run, Assault Bike, Row, Skierg

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 Power Clean (20%)
3 power cleans (30%)
3 power cleans (40%)
1 power clean (50%)
1 power clean (60%)
1 power 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.

Test
AMRAP 12:
1-2-3-4… etc.
Wall Walk
Power Clean (125/185 lb)

Training
AMRAP 12:
1-2-3-4… etc.
Wall Walk (partial range of motion)
Power Clean (75% max)

Stimulus & Goals

Round of at least 5 for all athletes, with advanced athletes pushing for the round of 7+ (28 reps of each movement).
Must be able to perform 2 unbroken power cleans at workout weight in the warm-up.
Moderately heavy loading.

Strategy

Stay smooth on the first few sets. Expect to slow down on the rounds of 4 and 5. Manage your pace and remember to breathe.
Stick to fast singles on the power cleans.

Competition: 75 min

Warm up: 25 min
See Above

Workout 1: 10 min
EMOM 10:
1 Power Clean

NOTES

Increase loading across as many sets as possible.
The goal is to find a heavy single for the day.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
Every 3:00 for 5 sets:
For speed:
10 DB bench presses
15 Pushups

NOTES

The goal is to move through 25 reps as fast as possible. Use a DB bench load that allows for unbroken fast sets. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.

Stretching: 10 min
1 set:
1:00 lacrosse-ball tricep mash / arm
1:00 lacrosse ball shoulder mash / side

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Alternative Athletics: 20 min

11/20/2023

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WARM-UP
1 set:
:45 Row (slow)
:30 Shoulder Taps
– Maintain an upright torso during the row.

1 set:
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.

1 set:
:45 row (fast)
:30 Situps
– Return faster AND pull stronger during the row.

Test
AMRAP 20:
100-calorie Row
75 Situps
50 Pullups

Training
AMRAP 20:
75-calorie Row
50 Situps
25 banded strict pull-ups

Competition: Rest Day

STRETCHING
1 set:
1:00 banded lat stretch / arm
1:00 double forearm stretch on wall

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Alternative Athletics: 5 Rounds

11/19/2023

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WARM-UP
2 sets:
1:00 Row
10 Pushups
10 PVC Pass-throughs
10 empty bar Shoulder Press
10 Seated Box Jump

1 set:
5 empty bar Push Jerk
– Hold the receiving position for :02.
5 empty bar push jerks

3-5 sets:
3 push jerks (building)
– Rest 1:00-1:30 between sets.

NOTES

Move through the general warm-up at a steady pace. Increase the height of the box jump as desired.
Emphasize jumping and extending the legs.
For extra strength and stability, practice holding the receiving position of the push jerk for :02-:03. without bending the elbows or letting your ribs stick out.
Build in load to a set of 3 moderate-to-heavy push jerks. Practice holding the receiving position for the final rep of each set to condition your body to build stability in that position.

Test
5 rounds:
12 Dumbbell Deadlift (35/50 lb)
9 Dumbbell Hang Power Clean
6 Dumbbell Push Jerk
– Use two DBs.

Training
5 rounds:
12 Dumbbell Deadlift (20% max Jerk in each)
9 Dumbbell Hang Power Clean
6 Dumbbell Push Jerk
– Use two DBs.

Stimulus & Goals

DB variation of the Hero workout DT.
5:00-10:00.
Unbroken deadlifts.
Loading that allows for each movement to be completed unbroken in the first round.
Cleans and jerks in 1-2 sets in rounds 2-5.

Strategy

If you are concerned with your grip in this workout, consider breaking the reps using these schemes.
11 deadlifts then drop. 1 deadlift + 8 hang power cleans then drop. 1 hang power clean + 6 push jerks.
12 deadlifts + 8 hang power cleans then drop. 1 hang power clean + 6 push jerks.

Competition: 90 min

Warm up: 20 min
See above

Workout 1: 20 min
5 sets for load:
3 Push Jerk

NOTES

Prior to attacking dumbbell DT, build up to a heavy set of three push jerks.
Increase loading across as many sets as possible. Look to perform your heaviest set of either set four or five.

Workout 2: 20 min
Today’s Rx

Workout 3: 30 min
5 sets for total time:
400-m Run
350/400-m Row
– Rest 2:00 between sets.

NOTES

Complete each set in under 4:30 total.
Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.

Stretching: 10 min
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm

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Weekly Update 11/19 - 11/25

11/19/2023

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11/19
Test
5 rounds:
12 Dumbbell Deadlift (35/50 lb)
9 Dumbbell Hang Power Clean
6 Dumbbell Push Jerk
– Use two DBs.

11/20
Test
AMRAP 20:
100-calorie Row
75 Situps
50 Pullups

11/21
Test
AMRAP 12:
1-2-3-4… etc.
Wall Walk
Power Clean (125/185 lb)

11/22
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.

11/23
Test / Training
7 sets for load:
3 Hang Power Snatch

11/24
Test
4 rounds for time:
30 Walking Lunge
25 Toes-to-Bar

11/25
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.

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Alternative Athletics: 21 EMOM

11/18/2023

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WARM-UP
1 set:
1:00 Assault Bike (easy)
:20 Hollow Hold
:20 Superman
10 Kip Swing

1 set:
:40 bike (moderate)
:15 hanging tuck hold
3-5 Strict Pullup
3-5 kipping Pullups

1 set:
:30 bike (moderate-to-hard)
:10 L-Sit
2 x 1-5 Bar Muscle up
– Rest as needed between sets of bar muscle-ups.

NOTES

Each set progresses in difficulty.
Rest as needed as you move from one movement to the next and between sets.
Emphasize maintaining locked-out knees during both the L-sit holds as well as all pulling exercises on the pull-up bar (kip swings, kipping pull-ups, and bar muscle-ups).

3+ bar muscle-ups within the minute.
Keep calories to :50 or less. Complete the L-sit holds in 3 sets or less.
Significant movement interference between all three movements.

Strategy

Bike at a steady pace. Going too fast will significantly impact your performance on the L-sit hold. So, move at a pace that allows you to move into the next station with a manageable breathing rate.
Expect the L-sit holds to affect the bar muscle-ups and make the transition a bit more challenging. To overcome this challenge, focus on a bigger press down in your backswing.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 40 min
Part 1
1 set for time:
1,600-m ruck/jog
– Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

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

NOTES

This is week 6 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: 5 min
1 set:
1:00 lacrosse ball shoulder mash / side
1:00 Yoga - Cobra Position

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Alternative Athletics 10 Rep Max Front Squat

11/17/2023

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WARM-UP
3 sets:
5 Inch-worm
5 x 2 Shoulder Taps + 1 Pushups
5 pause double-KB front squats
5 KB / dumbbell front squat
– Rest as needed

1 set:
10 Front Squat (empty bar)
5 front squats (light)
5 front squats (moderate)
– Rest as needed.

NOTES

Start with a light load for the double-KB front squats and slowly build in weight across each set.
The final set of KB squats should be challenging for 10 reps.
After the general warm-up, warm up the front squat with an empty bar and build in load to a moderate weight.
Begin your first working set at a load where reps 1-3 feel very manageable, but 4 and 5 begin to feel heavy.

Test / Training
For load:
5-5-5-5-10:
Front Squat
– Increase loading on each set as you build to a 10-rep max.

Stimulus & Goals

The 10-rep front squat should be about 70-80% of your 1-rep max.
1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 in a bit of a dogfight. Reps 8-10 will take all the focus in the world.
The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

Strategy

Focus on leading with your elbows out of the bottom of each squat. This will keep the load balance over the center of the body and help you move more smoothly through your reps.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
For time:
21-15-9:
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle run after each set.

Stimulus & Goals

All-out sprint from the start of the workout.
7:00-12:00.
Hang on to the DBs and keep moving.
The first set of 21 should take no longer than 3:00 to complete.
Keep the shuttle run to 1:30 or less.

Strategy

To speed up your reps, pull the DBs down to the floor from the overhead position.
In the shuttle run, focus on getting your body moving after finishing your last devil’s press. Avoid putting your hands on your knees or delaying your transition.

Workout 3: 10 min
2 sets for reps:
:45 weighted sit-ups (14/20 lb)
– Rest :15
:45 Situps
– Rest :15
1:00 sandbag bear hug hold (100/150 lb)
– Rest 2:00.

NOTES

Perform the weighted sit-ups with a medicine ball. Using an AbMat (or any other kind of fulcrum) is recommended, but not required.
Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in :45 each.
Finish each set with a 1:00, unbroken sandbag bear hug. Reduce the load of the bag as needed to comfortably complete both sets unbroken.

Stretching: 5 min
1 set:
1:00 pigeon pose / side

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Alternative Athletics: 3 Steps down

11/16/2023

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WARM-UP
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Run, Assault Bike, Row, Skierg. Perform straight through on one machine OR switch after :60 of work.

2 sets:
5 Elbow to Instep / leg
:30 unweighted Good Mornings
5-10 Reverse Lunges / leg
5-10 single-leg toe touches / leg

1 set:
10 x 50-ft shuttle run (25 ft out and back)

2 sets:
3 x 50-ft shuttle run
4 DB devils presses (workout weight)
– No rest between sets.

Test
For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.

Training
For time:
21-15-9
DB devils presses (20% max Snatch)
– Perform 10 x 50-ft shuttle runs after each set.

Stimulus & Goals

All-out sprint from the start of the workout.
7:00-12:00.
Hang on to the DBs and keep moving.
The first set of 21 should take no longer than 3:00 to complete.
Keep the shuttle run to 1:30 or less.

Strategy

To speed up your reps, pull the DBs down to the floor from the overhead position.
In the shuttle run, focus on getting your body moving after finishing your last devil’s press. Avoid putting your hands on your knees or delaying your transition.

Competition: Rest Day

STRETCHING
Accumulate:
1:00 Banded Shoulder Stretch / Side

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Alternative Athletics: 3 Rounds

11/15/2023

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WARM-UP
5 sets:
:35 Row
– Rest :25

1 set:
5 Elbow to Instep / leg
10 jumping air squats
5 Inch-worm + Pushups
10 jump squat

1 set:
:30 easy Row
:30 moderate row
:30 hard row

NOTES

Perform the 5 sets as a 5:00 EMOM with :35 of rest and :25 work.
Start slow and gradually build in pace across the 5 sets.
Stretch out and loosen up the legs after the 5:00 of rowing. Perform any additional stretching or exercises you’d like before the final warm-up row.
Finish the warm-up with 1:30 of continuous rowing. Increase your pace every :30 and end on a hard sprint for :30. This should be faster than any pace you use during the workout.

Test / Training
3 sets for total time:
800/1,000-m Row
– Rest 3:00 between sets.

Stimulus & Goals

19:00-21:30 (including rest).
Three maximal efforts on the rower.
Rest exactly 3:00 between sets.
Keep all efforts to 4:30 or less.

Strategy

Less experienced athletes should perform this workout in negative splits with the first row the slowest and then an increase in pace from there. The last row should be the fastest.
More advanced athletes should push the pace from the start of this workout. The first set will help determine your next two. Challenge yourself to not let your pace degrade by more than :05-:10.

Competition: 65 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2:
4 sets:
15 weighted GHD Hip Extension (25/45 lb)
10 back-rack Reverse Lunges

NOTES

Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.

Workout 3:
EMOM 10:
Min. 1 | 5-10 Strict Toes to Bar
Min. 2 | 10-15 Wall Balls (20/30 lb) (9/10 ft)

NOTES

Choose a rep volume that you can completed unbroken each minute.
Each set of work should be smooth and steady. Adjust the reps throughout the EMOM as needed to avoid grindy reps or an excessive breakdown in mechanics.
Scale the strict toes-to-bars to hanging knee raises and the wall-ball shot load, but aim to use a medicine ball that is heavier than usual.

Stretching: 5 min
1 set:
1:30 Couch Stretch / leg

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Alternative Athletics: 3 Rounds

11/14/2023

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WARM-UP
2 sets:
20 Jumping Jack
10 Leg Swing / leg
20 Walking Lunge
100-m jog
20 DB Dumbbell Press (light load)

2 sets:
5 Deadlift to mid-thigh
5 deadlift shrugs
5 Muscle Snatch
5 Power Snatch
– Complete the first set with a PVC and the second with a barbell.

3-3 sets:
100-m run w/ a medicine ball (14/20 lb)
3-5 power snatches (building)
– Rest as needed between sets.

NOTES

Move gently through the first two sets of work. Use a very light pair of DBs that allow for 20 easy reps of shoulder presses.
Perform the snatch progression once with a PVC and once with the bar. If any of the movements feel off, perform additional reps until the mechanics are refined.
Build in load to at least 3 snatches at workout weight immediately after completing a weighted 100-m run. The run doesn’t need to be fast, but each set should be completed with little to no rest between the runs and snatches.

Partner WOD
Test
3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 Power Snatch (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Training
3 rounds for time:
800-m run with a medicine ball (10% lightest partner’s max C&J)
24 Power Snatch (55% max)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Stimulus & Goals

23:00-30:00.
Runs in 6:00 or less.
Snatches in 3:00 or less.
Snatch loading that could be done for a few touch-and-go reps, but will likely be singles.
10 penalty burpees/athlete any time the medicine ball is put down on the ground.

Strategy

Pass the med ball back and forth at least once during the run. Share often for the most efficiency in this workout.
In the beginning, perform touch-and-go reps if you can, but most of the workout should be completed in “fast” singles back and forth.

Competition: 95 min

Warm up: 25 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
EMOM 12:
1 Squat Snatch

NOTES

Build to a heavy squat snatch for the day.
Increase load across as many sets as possible or perform the same weight across multiple sets.
If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.

Workout 3: 20 min
Every 3:00 x 5 sets:
200/250-m Skierg
Max-rep unbroken Handstand Pushup

NOTES

Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
Stay consistent with +/- 3 reps across the first 4 sets.
Finish the final set with a true maximum effort.

Stretching: 5 min
Accumulate:
1:00 Lacrosse Ball Roll / Foot

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Upcoming Events!

11/13/2023

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Hey Y’all:

Thanksgiving is almost here. These are the gym hours:
11/22 - 5:30 AM - 7:00 PM
11/23 - 9:00 AM - 1:00 PM (Burn the Bird)
11/24 - Closed
11/25 - 10:00 AM - Noon
11/26 - 3:00 PM - 5:00 PM

The month of December will be our 2nd Annual Krampus Comp. Participating athletes will have all month to finish / redo 5 workouts. I need to know if you would rather have a T-Shirt, or if we should grab another piece of equipment. Vote in the comments only if you plan on participating.

Dec 9th @ 6 PM is Annie's annual Xmas Party with a book gift exchange. For those who wish to participate, bring a book to give as a gift.

Feb 29th - March 4th is the CrossFit Open!

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Alternative Athletics: 12 min

Alternative Athletics: 20 min

Alternative Athletics: 5 Rounds

Weekly Update 11/19 - 11/25

Alternative Athletics: 21 EMOM

Alternative Athletics 10 Rep Max Front Squat

Alternative Athletics: 3 Steps down

Alternative Athletics: 3 Rounds

Alternative Athletics: 3 Rounds

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