Wednesday 4/1


CrossFit Altius – CrossFit

Basic Competitor Warm-up (No Measure)

3 rds:

5 Burpees

10 Shoulder Pass Through

10 Lunges
Banded Shoulder Stretch

10 Hip Swings (each side)

Snatch Balance (10 x 3 Snatch Balance )

Pick a manageable weight to focus on form.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

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

60 Double unders (RX+) 180 Singles (RX)

6 10m Shuttle sprints (every turn around counts as a rep)

Tuesday 3/31


CrossFit Altius – CrossFit

Basic Altius (No Measure)

3 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10
Pigeon Pose stretch

Banded Shoulder stretch

Banded hip stretch

then,

4 minutes to foam roll

Bent Over Row (3 x 10 Bent over row)

Keep the weight low and focus on form.

Metcon (Time)

With a running clock

21-15-9:

Clean and Jerk, 95/65

Box Jumps, 24/20

rest equal time, then…

21-15-9:

Calorie Row

Bar Facing Burpees

Monday 3/30


CrossFit Altius – CrossFit

Great work on the Open Army! All the staff are very proud!

(No Measure)

M2M High Kness

M2M Butt kicks

samson stretch

Couch stretch

Pigeon pose stretch

then,

5 minutes of foam rolling

Shoulder Press (8 x 3 Strict Press)

Metcon (Time)

For Time:

100 DU (RX+) 300 Singles (RX)

75′ walking lunge

50 abmats

25 KB swings 53/35

Open 15.5


CrossFit Altius – CrossFit

Last one Army! Let’s finish strong!

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Friday 3/27


CrossFit Altius – CrossFit

(No Measure)

Open Gym ‘ Skills Day!!!

Work with a coach and work on your goats, or make up a WOD you missed.

Open competitors, take a rest day!

Thursday 3/26


CrossFit Altius – CrossFit

Competitor Warm Up 2 (No Measure)

2 rds:

10 Cal on Airdyne

10 PVC Pass through

5 dips (ring or stationary)

Sampson Stretch x 60 each leg

Tricep Stretch x 30 each arm

Overhead Complex (Build to a heavy Overhead Complex of: 1 Push Press)

1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon (AMRAP – Reps)

EMOMx15

5 rounds of:

Min 1 – :30s Max rep 10m Shuttles

Min 2 – :30s Max rep 1-Arm DB Snatches, 70/50 – alternate arms every rep (RX+) 53/35 (RX)

Min 3 – :30s Max rep Strict HSPU (RX+) HRPU (RX)

Wednesday 3/25


CrossFit Altius – CrossFit

Basic Competitor Warm-up (No Measure)

3 rds:

5 Burpees

10 Shoulder Pass Through

10 Lunges
Samson Stretch

Banded front rack stretch

Paused Front Squat (5×2 Pause Front Squats – pause for 3 seconds at th)

Metcon (Time)

For Time: (RX+)

10 Power Cleans, 135/95

2 Bar Muscle ups

8 Power Cleans, 155/105

4 Bar Muscle ups

6 Power Cleans, 185/135

6 Bar Muscle ups

4 Power Cleans, 205/145

8 Bar Muscle ups

2 Power Cleans, 225/155

10 Bar Muscle ups

(RX)

For Time:

10 Power Cleans, 95/65

2 C2B

8 Power Cleans, 105/75

4 C2B

6 Power Cleans, 135/85

6 C2B

4 Power Cleans, 145/95

8 C2B

2 Power Cleans, 155/105

10 C2B

Tuesday 3/24


CrossFit Altius – CrossFit

(No Measure)

2 rds:

M2M high knees

M2M butt kicks

Couch stretch

Calf stretch

Metcon (6 Rounds for time)

6x200m Run, :45 rest

record each rounds time. You must wait the 45 seconds before starting the next round.

Metcon (Time)

50 Cal Row

50 Box Jumps 24/20 (RX+) 20/16 (RX)

25 PC (135/95) (RX+) 105/75 (RX)

25 Burpees over Bar

16″ = 5, 45# plates stacked

Monday 3/23


CrossFit Altius – CrossFit

(No Measure)

500m row or 2 min airdyne

then,

samson stretch

banded front rack stretch

then,

3 rds:

5 front squats empty bar

5 ring rows

10 air squats

Hang Squat Clean + Squat Clean + Front Squat (Work up to a heavy complex of: Hang Squat Clean + )

Hang Squat Clean + Squat Clean + Front Squat

Metcon (Time)

3 RFT:

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

25 GHDSU (RX+) V-Ups (RX)

30 Deads, 135/95 (RX+) 95/65 (RX)

open 15.4


CrossFit Altius – CrossFit

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.