Friday 5/1


CrossFit Altius – CrossFit

Basic Competitor Warm-up (No Measure)

3 rds:

5 Burpees

10 Shoulder Pass Through

10 Lunges
Banded Shoulder stretch

Pigeon Pose Stretch

then,

10 air squats on the wall

Squat Snatch (1 RM)

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

5 Pull-ups

10 Cleans 115/80

Double-Unders (3 sets of max reps)

Wednesday 4/29


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

Foam roll Lats

Squat Clean ( 1 RM)

Metcon (Time)

For time: (RX+)

40 Wallballs (20/14)

20 T2B

10 C2B

20 T2B

40 Wallballs

For time: (RX)

40 Wallballs (20/14)

20 K2E

10 Pullups

20 K2E

40 Wallballs

Tuesday 4/28


CrossFit Altius – CrossFit

(No Measure)

500m Row

then,

10 air squats

10 PVC pass through

5 OHS with PVC

5 empty bar cleans

Metcon (Time)

3 RFT: (RX+)

30 Cal Row

20 Power Cleans, 95/65

10 OHS, 95/65

5 Strict HSPU

3 RFT: (RX)

30 Cal Row

20 Power Cleans, 65/45

10 OHS, 65/45

2 Wall Walks

Metcon (Weight)

EMOM x 5: 2 Power Cleans + 2 Front Squats + 2 Jerks

EMOM x 5: 1 Power Clean + 1 Front Squat + Jerk

Monday 4/27


CrossFit Altius – CrossFit

Great work to all those who competed this weekend at River Ruckus!

(No Measure)

2 rds:

row 150m

7 pushups

7 light KB swings

7 supermans

7 steps ups

then,

Pigeon pose stretch

Metcon (Time)

2 RFT: (RX+)

400m Run

26 Hand Release PU

400m Run

26 KBS (53/35)

400m Run

26 Abmats

400m Run

26 Hip Extensions

400m Run

26 Double-Unders

400m Run

26 Box Jumps, 24/20

2 RFT: (RX)

200m Run

26 Hand Release PU

200m Run

26 KBS (53/35)

200m Run

26 Abmats

200m Run

26 Supermans

200m Run

52 Single-Unders

200m Run

26 Step-ups, 24/20

Saturday 4/25


CrossFit Altius – CrossFit

Good luck to all the Army athletes competing at River Ruckus in Asheville this weekend!!

Basic Competitor Warm-up (No Measure)

3 rds:

5 Burpees

10 Shoulder Pass Through

10 Lunges
then,

wall stretch (berthing stretch)

Shoulder Stretch

Wrist Stretch

Overhead Squat (3 sets of max reps OHS at 115/80)

Metcon (Time)

5 RFT: (RX+)

10 Handstand Push ups

10 Ring Dips

10 Push ups

300m Row

5 RFT: (RX)

15 Pike Push ups

10 Ring Dips or stationary Dips

10 Push ups

300m Row

Friday 4/24


CrossFit Altius – CrossFit

(No Measure)

M2M High Knees

M2M Butt kicks

then,

2 rds:

5 snatches with Empty bar

5 OHS with empty bar

5 barbell row with empty bar

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Overhead Squat (2 x 10 OHS, across)

Open Gym / Skills Day


CrossFit Altius – CrossFit

(No Measure)

Make up a WOD you missed or work on a skill that needs improvement.

Ring Dips (4 max sets of ring dips)

Pull-ups (4 max sets of pull-ups)

Wednesday 4/22


CrossFit Altius – CrossFit

Basic Altius (No Measure)

3 rds:

PVC Pass Thru x15

Air Squat x15

Push Up x10

Hang Power Snatch (Work to a heavy rep)

Power Snatch (Work to a heavy rep)

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans, 135/95

7 Burpees

200m Run

Tuesday 4/21


CrossFit Altius – CrossFit

(No Measure)

3 rds:

5 empty bar squat cleans

5 ring rows

30 singles or 20 DU

then;

Pigeon pose stretch

Banded front rack stretch

Squat Clean (15 minute EMOM : )

2 Reps every minute, you choose the weight.

Heartbreak Kid (Time)

3 Rounds: (RX+)

10 Front Squats, 185/135 – no rack

20 C2B

50 Double Unders

3 Rounds: (RX)

10 Front Squats, 135/95 – no rack

20 Pull-ups

150 Single Unders