Alternative Athletics: test

WARM-UP
3 sets:
:30 Row
15 Banded pull aparts
10 Jumping pull-ups
10 alternating Reverse Lunges
​
1 set:
3 Wall Walk w/ a :03 hold at the top
10 Pushups
:30 Handstand
10 Air Squats
10 piked push-up
10 alternating Pistol
:20 Hollow Hold
10 alternating Pistol
5 Handstand Pushup

3 sets:
2 handstand push-ups
3 alternating Pistol
4 Pullups

NOTES

• Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.
• Take your time building to the handstand push-up and the single-leg squat. Scale the reps, time, or movements as needed.
• For the 3 sets of workout practice, build in pace on the rower to get an idea of how fast you’ll need to move in the workout. Stay smooth on the handstand push-ups.

RX
Test
AMRAP 20:
5 Handstand Pushup
10 Pistol
15 Pullups

INTERMEDIATE
AMRAP 20:
5 Shoulder Press (65/95 lb)
10 Pistol to a target
10 pull-ups

BEGINNER
AMRAP 20:
5 Pushups
10 alternating Lunge
10 Jumping pull-ups

Stimulus & Goals

• 10+ rounds; advanced athletes 15+ rounds.
• Classic CrossFit benchmark.
• Complex gymnastics movement workout. As volume increases, muscle fatigue and failure begins to set in.

Strategy

• If you have completed this workout previously, look back to your score(s). This will give you context as to how you want to attack today’s workout.
• If you have never completed the workout as Rx’d but you are able to complete the movements, today might be a good day to challenge yourself and push through. It is very easy to reach muscular fatigue in this workout, so tread lightly in the earlier rounds and try to last the entire workout. Rest as needed and break frequently to avoid failure.
• Advanced athletes should try to maintain unbroken pull-ups for as many rounds as possible.

Competition: 80 Min

Warm up: 20 min
See Above

Workout 1: 20 min
Mary

Workout 2: 15 min
3 sets:
2 Snatch (60%)

4 sets:
2 snatches (65%)

NOTES

• We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
• Perform each set of snatches as singles. The weights are light, so focus on moving to the best of your ability.
• Rest 2:00-3:00 between sets.

Workout 3: 15 min
Every 2:30 for 5 sets:
3 paused Overhead Squat
– Pause at the bottom of the overhead squat for 2 seconds each rep.

NOTES

• Build to a tough weight for the paused overhead squats. Prioritize tempo and positions over load. Stay true to the tempo and don’t increase weight unless you felt as if you owned the movement.

Stretch: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 Couch Stretch / side