CrossFit Altius – CrossFit

(No Measure)


Air squat x 10

Hip swing x 10 each leg

Sampson stretch x 30 sec

Banded front rack stretch x 30 sec each leg

Metcon (Weight)


Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 40 Double unders

**rest 3 min

Metcon (Weight)

2. EMOMx6

Odd: 2 Hang Squat Cleans, you choose the weight. (challenging)

Even: 40 Double unders

***For both emom’s, regardless of whether you can do Double unders or singles you will do 40 sec of work each minute UNLESS you complete 40 double unders before 40 sec, then you rest the remainder.

**scale cleans to POWER cleans as needed

Front Squat (6×4, across (no heavier than 75%))

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