Monday 6/1


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Bulgarian split squat (5 x 5 bulgarian split squat, 5 each leg)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 hang power clean 155/110 (RX+) 115/80 (RX)

10 T2B (RX+) V-Ups (RX)

200m sprint

Sunday Funday


CrossFit Altius – CrossFit

Halting Snatch Grip Deadlift (5 x 5 halting snatch grip deadlift)

Pause just above the knee, back angle should not change

Metcon (AMRAP – Rounds and Reps)

Home WOD:

7 Min AMRAP:

100m Sprint

10 Burpees

20 Lunges (10 each leg)

Saturday 5/30


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Metcon (Time)

1 mile run

100 air squats

100 abmat sit ups

50 kbs, 70/53 (RX+) 53/35 (RX)

50 box jumps overs, 24/20

Squat Snatch (Work to a heavy single)

“Randy”


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX weight 75/55#

Metcon (Time)

60 Strict Pull-ups (RX+)

60 Strict Banded Pull-ups (RX)

*These should not be easy*

Use the least amount of bands needed to complete small sets

Open Gym / Skills Day


CrossFit Altius – CrossFit

(No Measure)

Work with a coach to be productive.

Metcon (Time)

50 Back Squats 95/65

Metcon (Time)

50 Strict Press 95/65

Metcon (Time)

50 Deadlifts 135/95

Wednesday 5/27


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Front Squat (2 x 10 Front squat, across)

Metcon (Time)

50 Wall Balls, 20/14

200 Meter Run

15 Clean an Jerk, 135/95 (RX+) 115/80 (RX)

400 Meter Run

15 Clean and Jerk, 135/95 (RX+) 115/80 (RX)

200 Meter Run

50 Wall Balls, 20/14

Tuesday 5/26


CrossFit Altius – CrossFit

Altius Warm-up 2 (No Measure)

Row 250m,

then,

2 rds:

8 Air Squats

8 Push-Ups

8 PVC Pass-through

then,

Pigeon Pose Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Metcon (Weight)

10 minute EMOM :

3 TnG Power Cleans @ 70%

Metcon (3 Rounds for reps)

A. AMRAP 3:

6 FS, 155/105 (RX+) 115/80 (RX)

6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:

6 FS, 135/95 (RX+) 95/65 (RX)

6 Burpees over Bar

Memorial Day “Murph”


CrossFit Altius – CrossFit

(No Measure)

Group warm-up

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday 5/23


CrossFit Altius – CrossFit

Altius Warm-up 2 (No Measure)

Row 250m,

then,

2 rds:

8 Air Squats

8 Push-Ups

8 PVC Pass-through

then,

Pigeon Pose Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Squat Clean (10 RM)

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

With a 25 min clock…

3K Row Buy-In, split up as desired

In the remaining time complete AMRAP of:

50 Hang Power Snatch (75/55) (RX+)

45/35 (RX)

50 Thrusters (75/55) (RX+)

45/35 (RX)

50 Sumo DL High Pulls (75/55) (RX+)

45/35 (RX)

1 athlete works at a time, split up reps as desired.

Friday 5/22


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Back Squat (5 x 10, climbing, record last weight)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
men’s Rx is as written (1 pood = 35#)…Women’s is below…

50 Box jumps, 20″

50 Jumping pull-ups

50 Kettlebell swings, 26#

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 35#

50 Back extensions

50 Wall ball shots, 14#

50 Burpees

50 Double unders