Wednesday 7/1


CrossFit Altius – CrossFit

(No Measure)

Ring Rows

4 sets of 8 repetitions. Rest 90 seconds between sets.

Dead Hang

3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as needed.

Deadlift (1 RM)

Metcon (Weight)

EMOMx12

4 rounds of:

Min 1: 8 Romanian Deads – you choose the weight

Min 2: 40 second Plank Hold on elbows

Min 3: 40 Double unders

Tuesday 6/30


CrossFit Altius – CrossFit

(No Measure)

2 rds:

Run 200m

10 PVC OHS

5 PVC Pass-through

Front Squat (4×6 Front Squats, across)

“Naughty Nancy” (Time)

4 RFT:

600m Run

25 OHS, 140/95 (RX+) 95/65 (RX)

Monday 6/29


CrossFit Altius – CrossFit

(No Measure)

The Segment+Eccentric Pull-up

5 sets of 4 repetitions. Take 3-5 seconds to descend to a dead hang. Rest 90-120 seconds between sets. We’re working on strength here, no need to rush.

The Barbell Assisted Pull-up

3 sets of 6 repetitions. Rest 90-120 seconds between sets.

Back Squat (Work to a heavy double)

“Hulk Hogan” (10 Rounds for time)

Every 2 minutes for 20 mins:

3 Muscle ups (RX+) C2B (RX)

5 Power Cleans, 185/135 (RX+) 145/100 (RX)

7 Burpees

Sunday Funday


CrossFit Altius – CrossFit

Triple 3 (Time)

Row 3000m

DU x 300

Run 3 Miles
You can scale this down to your ability.

ex.

Row 1,000m

DU x 100

Run 1 mile

Saturday 6/27


CrossFit Altius – CrossFit

(No Measure)

Coach led Snatch warm-up:

Review 3 positions,

Practice high pull,

OHS and snatch balance to re-enforce bottom position.

Squat Snatch (10 Minute EMOM : 1 Snatch, start at 50% and climb)

Metcon (Time)

5 Legless Rope Climbs (RX+)

5 Rope Climbs (RX)

Fight Gone Bad (3 Rounds for reps)

3 RFT of 1 min at each station for max reps:

Wall Balls, 20/14

SDHP, 75/55

Box Jumps, 20″

Push Press, 75/55

Cal Row

1 minute rest between rounds

Friday 6/26


CrossFit Altius – CrossFit

(No Measure)

The Segment+Eccentric Pull-up

5 sets of 3 repetitions. Take 5 seconds to descend to a dead hang. Rest 90-120 seconds between sets.

The Barbell Assisted Pull-up

3 sets of 5 repetitions. Rest 90-120 seconds between sets.

1 set to absolute failure.

Metcon (4 Rounds for reps)

Tabata:

Deadlift, 185/135 (RX+) 155/110 (RX)

Pull up (RX+) Ring Row (RX)

Front Squat, 135/95 (RX+) 115/80 (RX)

Double-Under (RX+) Singles (RX)

Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station.

No extra rest between stations.

Post total reps for each station.
No rest between movements!!

Front squat comes from the floor. No racks.

Do not mix and match RX+ and RX on this one.

Metcon (5 Rounds for weight)

Clean and Jerk :

3×2 at 80%

3×1 at 85%

1×1 at 90%

3×1 at 85%

3×2 at 80%
Post weight for each percentage completed.

Open Gym / Skills Day


CrossFit Altius – CrossFit

(No Measure)

5 Minutes of DU practice

Glute-Ham Raises (4 x 8 GH Raises)

If these are easy for you, add weight.

Metcon (No Measure)

6 minute EMOM:

Odd: 6 Strict Ring dips

Even: 12 Pistols ( 6 each side)
Use a band on the ring dips if needed, but keep them strict.

Do the pistols assisted if needed.

Metcon (Time)

For Time:

10-8-6-4-2 HSPU (RX+) Pike PU (RX)

2-4-6-8-10 Power Clean, 185/130 (RX+) 145/100 (RX)

Barbell Wednesday


CrossFit Altius – CrossFit

(No Measure)

Ring Rows

4 sets of 8 repetitions. Rest 90 seconds between sets. No kipping! Strict ring rows.

Dead Hang

3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as 60-90 seconds.

Metcon (3 Rounds for reps)

A. AMRAP 4 of Strict Press:

15 reps at 95/65 (RX+) 65/45 (RX)

15 reps at 115/80 (RX+) 85/60 (RX)

AMRAP at 135/95 (RX+) 105/75 (RX)

3 min Rest

B. AMRAP 4 of Front Rack Step Out Lunges:

15 reps at 115/75 (RX+) 85/60 (RX)

15 reps at 135/95 (RX+) 105/75 (RX)

AMRAP at 155/105 (RX+) 135/95 (RX)

3 min Rest

C. AMRAP 4 of Push Press:

15 reps at 135/95 (RX+) 105/75 (RX)

15 reps at 155/105 (RX+) 135/95 (RX)

AMRAP at 185/135 (RX+) 155/105 (RX)

Metcon (Time)

12-9-6:

Front Squats, 185/135 (RX+) 155/105 (RX)

C2B Pull-ups (RX+) Pull-ups (RX)

Tuesday 6/23


CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows

then,

Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Overhead Squat (5 minute EMOM: 5 reps per min)

Weight should be about 60-65%. Focus on perfect form, and efficiency.

Back Squat (10 minute EMOM: 2 reps per min)

You choose the weight.

Metcon (Time)

3 Rds:

15 TTB (RX+) V-ups (RX)

20 Cal Row

25 WB (20/14)

Monday 6/22


CrossFit Altius – CrossFit

Pull-up Progession (No Measure)

The Segment+Eccentric Pull-up

5 sets of 4 repetitions. Take 3-5 seconds to descend to a dead hang. Rest 90-120 seconds between sets. We’re working on strength here, no need to rush.

The Barbell Assisted Pull-up

3 sets of 6 repetitions. Rest 60 seconds between sets.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Weight)

5 Complexes of:

5 Push Presses

5 Front Squat

5 Thrusters

Rest 1-2 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar until all 15 reps are complete.