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
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
Competition: 75 min Warm up: 25 min See Above Workout 1: 10 min EMOM 10: 1 Power Clean NOTES
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
Stretching: 10 min 1 set: 1:00 lacrosse-ball tricep mash / arm 1:00 lacrosse ball shoulder mash / side
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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 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
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
Competition: 90 min Warm up: 20 min See above Workout 1: 20 min 5 sets for load: 3 Push Jerk NOTES
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
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm 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. 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
Test EMOM 21: Min. 1 | 10/15-calorie Assault Bike Min. 2 | :20 L-Sit Min. 3 | max reps Bar Muscle up Training EMOM 21: Min. 1 | 30 sec calorie Assault Bike Min. 2 | :15 L-Sit or H-Sit Min. 3 | max reps banded strict pull-ups Stimulus & Goals
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
Stretching: 5 min 1 set: 1:00 lacrosse ball shoulder mash / side 1:00 Yoga - Cobra Position 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
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
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
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
Stretching: 5 min 1 set: 1:00 pigeon pose / side 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
Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 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
Test / Training 3 sets for total time: 800/1,000-m Row – Rest 3:00 between sets. Stimulus & Goals
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
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
Stretching: 5 min 1 set: 1:30 Couch Stretch / leg 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
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
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
Workout 3: 20 min Every 3:00 x 5 sets: 200/250-m Skierg Max-rep unbroken Handstand Pushup NOTES
Stretching: 5 min Accumulate: 1:00 Lacrosse Ball Roll / Foot 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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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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