Saturday 1/31


CrossFit Altius – CrossFit

(No Measure)

ACDC “Thunderstruck” Burpee warmup

Thruster (Work to a 5rm)

Metcon (Time)

Compare to 8.22.14 (8.15.14 Competitors)

3 RFT:

75 Double Unders

50 Air Squats

25 Cal Row

Friday 1/30


CrossFit Altius – CrossFit

Basic Altius (No Measure)

3 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10
Spend 5 minutes stretching and foam rolling

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

5 Deads, 135/95 (RX+) 115/75 (RX)

5 Hang Power Cleans, 135/95 (RX+) 115/75 (RX)

5 Front Squats, 135/95 (RX+) 115/75 (RX)

5 Jerks, 135/95 (RX+) 115/75 (RX)

Metcon (No Measure)

On a running clock:

Tabata Hollow rock hold

:20 sec, :10 sec rest for 4:00 minutes,

Tabata Plank hold

:20 sec, :10 sec rest for 4:00 minutes

Open Gym / Skills Day


CrossFit Altius – CrossFit

(No Measure)

Warm up as needed.

Do you WOD you missed, or pick two skills you need to work on.

A coach will help you create a EMOM or WOD.

Push Jerk (5 x 2 Push Jerk, 80-85% of max)

Wednesday 1/28


CrossFit Altius – CrossFit

Warm-up (No Measure)

300m row, then,

3 rds:

5 air squats

5 empty bar cleans

5 ring rows

Metcon (Weight)

EMOMx10:

Odd: 5 Power Cleans – you choose the weight

Even: 1 rope climb, or 3 seated pulls, or 6 chin ups

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale the Muscle Ups to 1 Pull-up, and 1 ring dips = 1 rep

180 singles for the DU

Tuesday 1/27


CrossFit Altius – CrossFit

(No Measure)

2 rds:

30 seconds on airdyne

10 air squats

10 ring rows

Metcon (Time)

Teams of 2: *Lateral jump is optional*

30 Lateral Burpee Box Jump Overs (20″)

30 Snatches 155/105 (RX+) 115/65 (RX)

30 Lateral Burpee Box Jump Overs (20″)

30 Clean and Jerks 155/105 (RX+) 115/65 (RX)

30 Lateral Burpee Box Jump Overs (20″)

30 Thrusters 155/105 (RX+) 115/65 (RX)

*Share reps as needed

Monday 1/26


CrossFit Altius – CrossFit

Basic Altius (No Measure)

3 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10
Samson Stretch x 30 seconds each leg

pigeon pose x 30 seconds each leg

Banded shoulder stretch x 30 seconds each arm

Metcon (Time)

40 CTB (RX+) Pull-ups (RX) *no band*

30 Cal Row

20 OHS 135/85 (RX+) 75/45 (RX)

15 OHS 155/105 (RX+) 95/55(RX)

10 OHS 185/125 (RX+) 105/65 (RX)

Fight Gone Bad


CrossFit Altius – CrossFit

Basic Altius (No Measure)

3 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10
5 minutes to stretch and foam roll as needed.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Friday 1/23/15


CrossFit Altius – CrossFit

(No Measure)

2 rds:

30 seconds on airdyne

10 ring rows

10 push-ups

Tricep stretch for 30 seconds each arm

Metcon (5 Rounds for reps)

5 Rounds of for max reps of:

1 min of Strict Pull ups

1 min of Hang Squat Clean Thrusters 75/45 (RX) 115/75 (RX+)

1 min of Row for Calories

1 min of Bench Press, 135/95

1 min of Rest
You can use a band for the pull-ups, but keep it strict, no kipping. One round is total reps for all four movements. Try using hook grip for the thrusters, good time to practice.

Metcon (No Measure)

AMRAP 6:

accumulate :10 in a freestanding HS Hold

accumulate :20 in a HS Hold against Wall
Scale this as needed…do what you can for your ability. HSPU practice, or shoulder taps.

Thursday 1/22/15


CrossFit Altius – CrossFit

(No Measure)

Warm up as needed:
Hit a WOD you missed, or choose two skills you need to work on and ask a coach to help build a WOD or EMOM.

Shoulder Press (Focus on technique and form)

Wednesday 1/21/15


CrossFit Altius – CrossFit

(No Measure)

500m row

10 hip extensions

10 ring rows

Deadlift (work up to a heavy double dead lift with bands and)

Metcon (Weight)

EMOMx8

Odd: 7 Deads at 65%

Even: 60 Double unders