Alternative Athletics: Test

WARM-UP
On a 6:00 clock:
:30 Row, Assault Bike or Skierg
5 Scap Pull up
5 Kettlebell Swing (light weight)
5 Kip Swing
5 Alternating Single-Arm kb Strict Press /
Arm (light weight)
5 Squat Therapy

NOTES

• Complete at least 3 rounds.
• After the warm-up, practice 5-10 reps of each movement in the workout.

RX
Test
5 rounds, each for time, of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
– Rest precisely three minutes between rounds.

INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest precisely three minutes between rounds.

BEGINNER
5 rounds, each for time, of:
10 Jumping pull-ups
10 push-ups
20 sit-ups
20 squats
– Rest precisely three minutes between rounds.

Stimulus & Goals

• Classic CrossFit benchmark.
• 3:00-4:00 per round for most athletes.
• As complexity decreases, volume increases to maintain a higher metabolic stimulus.
• Built-in rest allows for fast paces that would otherwise not be sustainable.

Strategy

• Treat each round like a sprint.
• Sit-ups are often what slow people down so try to move through these reps as quickly as possible while maintaining the range of motion standard. Think about pushing yourself back to the ground after sitting up.
• If you begin to slow down, don’t push to failure in the pull-ups or push-ups. Hitting muscular failure here will require more rest. Break up the reps iso you can keep moving and limit breaks.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 30 min
Today’s Rx:  Barbara

Workout 2 : 15 min
3 sets:
7 Bench Press
– Building to your heaviest set of 7.

NOTES

• We are in our fourth and 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 7 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 75% of your 1-rep max.
• If available, be sure to have someone spotting you or at least keeping an eye on you.

Workout 3: 10 min
Tomorrow’s Rx
AMRAP 7:
7 Box Jumps (20/24″)
7 Power Snatch (55/75 lb)

Stimulus & Goals

• 6-10 rounds.
• No more than :40 on the box jumps.
• Snatches are always unbroken from start to finish.
• Fast, burner of a workout.
• Subtle redundancy of jumping for the box jumps and pulling/jumping for the power snatch that will significantly fatigue the lower body after just a few rounds.

Strategy

• There is no time to rest in this workout. Put your foot on the gas and hang on for dear life. See how long you can keep your rounds under 1:00.
• In an attempt to move faster, try to muscle snatch the barbell for as many rounds and reps as you can.

Stretching: 10 min
3 sets:
:30 standing pike stretch
:30 Scorpion Stretch / side
:30 Samson stretches / side