Open 15.1


CrossFit Altius – CrossFit

Come in early to warm up. First heat starts at 9:30am so be ready!!

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Teens Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Hanging knee raises

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled boys and girls teens 14-15, and 16-17

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Friday 2/27


CrossFit Altius – CrossFit

(No Measure)

Rest and recovery day Army!! Work on your mobility and do some light moving. 15.1 is tomorrow!

If you are not doing the Open this year…this is normal open gym / skill day for you.

Thursday 2/26


CrossFit Altius – CrossFit

The time has now come athletes! Open 15.1 announces tonight at 8PM!

(No Measure)

500m row or 2 min airdyne

then,

2 rds:

5 empty bar thrusters

5 ring rows

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

Metcon (Time)

3K Row for time*

* Every 3 minutes complete 3 burpee pull-ups

Wednesday 2/25


CrossFit Altius – CrossFit

(No Measure)

2 rds:

M2M high knees

M2M butt kicks

7 light KB swings

7 jump squats

Metcon (No Measure)

Tabata x 8 (4 minutes)

Hollow rock hold

Tabata x 8 (4 minutes)

Plank hold

Metcon (Time)

7 RFT:

7 Box Jumps, 30/24 (RX+) 24/20 (RX)

150’ Sprint (M2M x 1.5)

7 KBS, 70/53 (RX+) 53/35 (RX)

150′ Sprint

Rest 2 minutes between rounds

Tuesday 2/24


CrossFit Altius – CrossFit

(No Measure)

500m row or 2 min airdyne

20 Shoulder PVC Pass through

then;

2rds:

shoulder stretch x 30 seconds

5 snatch grip deadlifts with empty bar

Couch stretch x 30 seconds

5 snatch balance with empty bar

Metcon (Weight)

EMOMx10

Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

30 Calorie Row

15 OHS 115/80 (RX+) 85/60 (RX)

Monday 2/23


CrossFit Altius – CrossFit

(No Measure)

samson stretch

calf stretch

M2M high knees

M2M butt kicks

then;

2 rds:

10 wallballs

25 single unders

10 ring rows

5 empty bar snatches

Metcon (AMRAP – Rounds and Reps)

“TEAM OPEN TEST”

Teams of 2 complete AMRAP 20 of:

100 WB

100 DU

80 Box Jumps, 24/20

80 TTB (RX+) Strict Knee raises (RX)

60 C2B (RX+) Pullups (RX)

60 Burpees

40 Cleans, 135/95 (RX+) 95/65 (RX)

40 Jerks, 135/95 (RX+) 95/65 (RX)

20 Snatch, 135/95 (RX+) 95/65 (RX)

20 MU (RX+) 30 ring dips (RX)

Metcon (Time)

5 RFT:

10 Burpees

35 Double unders

Altius Army WODS for the Salvation Army


CrossFit Altius – CrossFit

(No Measure)

Suggested Warm Up:

3 rds

15 jump squats

10 empty bar push press

20 DU

*Calf Stretch

*Banded Hip Distraction

*Super Front Rack Stretch

Metcon (AMRAP – Rounds and Reps)

The Altius Army WODS for the Salvation Army!! (Coach Vanessa’s 40th Birthday)

AMRAP 21 min:

Rx+

40 Box Jumps 24/20″

75 Double Unders

19 Shoulder to Overhead 95/65#

Rx

40 Box Jumps 24/20″(step ups allowed)

75 Double Unders (150 singles)

19 Shoulder to Overhead 75/55#

Scaled

40 Step Ups 20″

75 Single Jump Rope

19 Shoulder to Overhead 45/35#

Friday 2/20


CrossFit Altius – CrossFit

(No Measure)

3 rds:

5 Empty bar thruster

5 push-ups

5 ring rows

then,

Couch Stretch

Foam roll lats (2 minutes)

Metcon (Time)

15-12-9:

Thruster 115/80 (RX+) 75/50 (RX)

C2B (RX+) Pull-ups (no band) (RX)

Immediately into…

15-12-9:

Burpee BJ 24/20

Squat Clean 115/80 (RX+) 75/50 (RX)

Metcon (Weight)

EMOM x 10:

2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.

Thursday 2/19


CrossFit Altius – CrossFit

(No Measure)

Open Gym / Skills Day

Warm up as needed. Work on a skill or make up a WOD that you missed.

As always…ask a coach for help to keep you productive!

2k Row (Time)

Max Effort 2k Row

Split Jerk (5 x 3 Split Jerk, climbing *stay light and focus o)

Wednesday 2/18


CrossFit Altius – CrossFit

(No Measure)

M2M High Knees

M2M Butt kicks

7 Empty bar hang squat cleans

7 ring rows

Squat Clean (5 x 1 Squat Clean @ 85%)

Back Squat (5 RM)

Metcon (Weight)

EMOMx15

5 Rounds of:

Min 1: 7 Back Squat from a rack (70% of 5RM)

Min 2: 20 V-ups

Min 3: 15/12 cal row