11/29/14


CrossFit Altius – CrossFit

Deadlift (Work up to a tough 5)

Metcon (Time)

Teams of Two

3 RFT:

500m Row each

40 Power Cleans, 135/95

40 Box Jump Overs, 24/20

Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

11/28/14


CrossFit Altius – CrossFit

(No Measure)

2rds

High knees M2M

Butt kicks M2M

High kicks M2M

Sampson stretch x 30-45 sec

Front Squat (3×2, across)

Metcon (Time)

3 RFT:

75 Double unders (150 singles)

25 GHDSU

20 1-arm KB Snatch, 55/35 (10/side)

**For newer athletes or those not comfortable with GHD’s, scale the rep/range of motion or do a v-up instead. Be sure to get with a coach on proper technique!

11/26/14


CrossFit Altius – CrossFit

(No Measure)

3rds

8 push ups, slow and strict

8 strict pull ups, use bands if necessary

8 lunges with a stretch, each leg

Metcon (2 Rounds for reps)

“Fortitude”

EMOMx30min

Odd: 15 Calorie Row

Even: 15 Burpees

*Score is how many burpee/cal you chose*

**scale this such that you are doing approx 40 sec of work each round allowing at least some rest each min. My recommendation would be around 8 and 8 for the ladies, 10-12 for both movements for the men. This workout will push your mental toughness as much or more than the physical. You can do it peeps!

11/25/14


CrossFit Altius – CrossFit

(No Measure)

With an empty bar:

2rds

5 deadlifts

5 pwr cleans

5 front squats

then;

Sampson stretch x 30 sec

Banded front rack stretch x 30 sec

Metcon (Weight)

Death by Squat Clean, 155/105

If this weight is too much scale to a weight that is CHALLENGING for you. The clock will be set for 10 min, min 1 is one rep, min 2 is two reps, min 3 etc…min 10 is 10 reps. If you fail before completing 10 reps in 10 min you will go back down the ladder to one. Example: you fail at min 6, you will then go down and attempt 5 reps the next min, then 4, then 3 etc, till you stop back at 1.

Open Test


CrossFit Altius – CrossFit

(No Measure)

3rds

30 sec airdyne

Air squat x 10

ring row x 10

Open Test (AMRAP – Reps)

AMRAP 20 of:

50 Wall Balls, 20/14

50 Double unders

40 Box Jumps, 24/20

40 TTB

30 C2B

30 Burpees

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

(No Measure)

**scale movements and weight appropriately! 50 double unders is 150 singles, muscle ups are scaled 10 chin ups and 10 dips.

11/22/14


CrossFit Altius – CrossFit

Metcon (Time)

Teams of 2 complete:

200 wall balls (20/14)

*every 90 seconds until complete, both teammates do 3 burpees.

enjoy…

11/21/14


CrossFit Altius – CrossFit

(No Measure)

2rds

PVC pass through x 10

PVC overhead squat x 10

KBS (light) x 10

then;

Sampson stretch x 30 sec each

Couch stretch x 45 sec per leg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Front Squat (7×3, across (80%))

11/20/14


CrossFit Altius – CrossFit

(No Measure)

3rds

PVC pass thru x 10

Plank hold x 45 sec

5 strict pull ups

Shoulder Press (4×4, across)

Metcon (5 Rounds for time)

Partner Workout: Row Sprints

Row 300m, rest while partner rows

Row 400m, rest while partner rows

Row 500m, rest

Row 400m, etc

Row 300m, etc

**these are sprints, not casual rows. You can record your respective times for each distance.

11/19/14


CrossFit Altius – CrossFit

(No Measure)

2rds

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)

EMOMx6

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%))

“Jack”


CrossFit Altius – CrossFit

(No Measure)

500m row – easy

Sampson stretch x 30 sec

High knees x M2M

Butt Kicks x M2M

Metcon (AMRAP – Rounds and Reps)

“Jack”

AMRAP 20:

10 Push Presses (115/80)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

**scaled is 15 min