12/31/14

CrossFit Altius – CrossFit

(No Measure)

3rds

10 airsquats

8 push ups

6 strict pull ups

Push Press (Test your 1RM)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

31 wall balls (20/14)

20 box jumps (24/20)

14 alternating lunges with plate over head (45/25)

12/30/14

CrossFit Altius – CrossFit

(No Measure)

500m row – easy

Couch stretch x 45-60 sec per leg

Hip Swing x 15 each leg

Metcon (Time)

For Time

100 DU

50 KBS 70/55#

25 S2O (115/75)

15 pwr cleans (115/75)

400m run

12/29/14

CrossFit Altius – CrossFit

(No Measure)

2rds

10 x PVC pass thru

10 x OH squat

8 ring rows

Samspson stretch x 30 sec each

Metcon (Time)

For time:

21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 OHS, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups

**scale the OH squats to front squats if needed, leave squat snatch as a pwr snatch for last 9 if not ready for that movement.

Tabata

CrossFit Altius – CrossFit

Metcon (4 Rounds for reps)

Tabata Mash-up

With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:

1. Wall Balls, 20/14

2. Toes to bar

3. Row, for cals

4. Power Clean, 135/95

Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

12/26/14

CrossFit Altius – CrossFit

(No Measure)

3rds

High knees M2M

Sampson stretch x 30 sec each

Plank hold x 45 sec

Metcon (Time)

21-15-9

Dead Lifts, 245/165

Box Jumps, 30/24

**be smart about SCALING this workout, heavy pulls and jumping are a potent combo!! Scaling too much is better than not enough

Metcon (Weight)

Front squat 6×2, pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

*rest as needed

12/24/14

CrossFit Altius – CrossFit

A safe and Merry Christmas to all!

Metcon (Time)

For Time:

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

*Cindy = 5 pull ups, 10 push ups, 15 squats

12/23/14

CrossFit Altius – CrossFit

(No Measure)

3 rds

30 sec airdyne (75% effort)

Sampson stretch x 30 sec per side

PVC pass through x 10

Metcon (AMRAP – Reps)

“Double Time”

On a running Clock

AMRAP 1: Squat Cleans (115/75)

AMRAP 1: Push Jerks (115/75)

AMRAP 2: Squat Cleans

AMRAP 2: Push Jerks

AMRAP 3: Squat Cleans

AMRAP 3: Push Jerks

**squat cleans can be scaled to power cleans if needed

Zots Press (Optional Skill work – Find your 3 rep max)

“The Good Life”

CrossFit Altius – CrossFit

(No Measure)

3rds

10 squats

10 hip extensions

8 push ups

Metcon (Time)

“The Good Life”

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

Back Squat (3×5, across)

12/20/14

CrossFit Altius – CrossFit

Metcon (Time)

For Time:

1 mile run

60 abmats

50 push ups

40 pull ups

30 pwr cleans 115/85

20 wall balls (20/14)

10 HSPUs

**SCALED IS:

800m run

50 abmats

40 push ups

30 pull ups

20 pwr cleans 95/65

10 wall balls (20/14)

10 push ups/pike push ups

12/19/14

CrossFit Altius – CrossFit

(No Measure)

Butt kicks M2M

Walking lunges each leg x 10

Push up x 15

PVC shoulder stretch x 45 sec per side

Push Press (4×4, across)

Metcon (Time)

21-15-9

Deadlifts (225/155)

Knees to elbows

Burpee broad jumps (min 3′ jump)