Bro Tank Saturday


CrossFit Altius – CrossFit

(No Measure)

Squat Therapy: on the wall

10 PVC Passthrough

10 PVC OHS

5 air squats

then,

2 rds: empty bar

5 squat cleans

5 Push Jerks

Metcon (Time)

5-4-3-2-1

Front Squat, 185/135 (RX+) 155/110

Push Jerk, 185/135 (RX+) 155/110

Rest 2:00

5-4-3-2-1

Front Squat, 185/135 (RX+) 155/110

Push Jerk, 185/135 (RX+) 155/110

Metcon (No Measure)

Alt EMOM x 12

Odd – 25′ Handstand Walk (RX+) 6 HSPU (RX)

Even – 40 Double-Unders (RX+) 80 Singles)

Flex Friday


CrossFit Altius – CrossFit

Warm-up (No Measure)

2 rds:

10 single leg KB DL 44/26

1 minute on airdyne

10 step ups

10 ring rows

Deadlift (10-8-6-4-2 Dead Lifts, climbing)

Metcon (Time)

1,000-meter run (Run 800m + 200m)

25 Power Cleans, 135/95 (RX+) 105/75 (RX)

25 Box Jump Overs, 24/20

25 C2B Pullups (RX+) Pullups (RX)

50 Wall Balls, 20/14

25 C2B (RX+) Pullups (RX)

25 Box Jump Overs, 24/20

25 Power Cleans, 135/95 (RX+) 105/75 (RX)

Open Gym / Skills Day


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Halting Snatch Grip Deadlift (4 x 5 ; Use about 75% of your snatch max)

Metcon (Weight)

12 min EMOM:

odd: 8 KB swings 53/35

even: 12 ABMATS

2k Row (Time)

Max Effort 2k Row
Not max effort…do this at about 70-75% effort.

Work It Wednesday


CrossFit Altius – CrossFit

(No Measure)

Squat Therapy: On the wall

2 rds:

10 PVC Passthrough

10 OHS with PVC

then,

2 rds: empty bar

5 Snatch grip push press

5 OHS

5 Jump squats

Snatch Balance (3×3 Snatch Balance)

Paused Front Squat (5 x 3 Pause Front Squats. 2 second pause)

Metcon (No Measure)

EMOM x 16:

Min 1: 12/8 Cal Row

Min 2: 200m Run

Min 3: 40 Double unders (RX+) 80 Singles (RX)

Min 4: 4 x 50′ sprints

Pam Padden’s Torture Tuesday


CrossFit Altius – CrossFit

(No Measure)

3 sets 8-12 banded pull-ups.

*If you go over 12 move to a band with less resistance. If banded pull-ups are too difficult you can do self-assisted pull-ups until you are capable to progressing to the band*

Then,

2 rds:

10 med ball cleans 20/14

5 burpees

Squat Clean (EMOM x 10: 3 Squat Cleans)

Metcon (Time)

21 Thrusters, 95/65

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

500m Row

15 Thrusters, 95/65

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

500m Row

9 Thrusters, 95/65

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

500m Row

Magic Monday


CrossFit Altius – CrossFit

(No Measure)

EMOM x 6:

empty bar,

odd: 4 Push Press + 4 back squats

even: 4 Push Jerk + 4 front squats

Snatch Grip Push Press (Work to a heavy single)

Snatch Grip Push Jerk (Work to a heavy single)

Metcon (Time)

For time:

30 TTB (RX+) Strict Knee raises (above parallel, no swing) (RX)

Metcon (Time)

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

Sunday Funday


CrossFit Altius – CrossFit

(No Measure)

3 minutes of Squat therapy

Metcon (Weight)

For Form !!!:

3 rds:

5 Strict Press

5 Push Press

5 Push Jerk

You choose the weight. No rep yourself! Take this time to make sure you are locking out and standing all the way up to full extension.

Metcon (Time)

5rds

10 alt dumbbell snatches – (50/35)

10 v ups

15 goblet squats (50/35)

Saturday!!!


CrossFit Altius – CrossFit

(No Measure)

3 rds:

4 Power Snatch, empty bar

4 Pushups

4 Air Squats

then,

Samson Stretch

Back Squat (EMOM 10: Back squat 1 rep, across)

Snatch Chief (AMRAP – Rounds)

5 Rounds of AMRAP 3, 1 minute rest between rounds.

3 Power Snatch, 135/95 (RX+) 95/65 (RX)

6 Pushups

9 Air Squats

*Only full rounds count towards total

Friday 7/24


CrossFit Altius – CrossFit

(No Measure)

Squat Therapy

3 rds:

10 air squat on the wall

10 OHS on the wall

10 PVC passthrough

then,

empty bar:

2 rds:

8 front squats

8 push/split jerk

8 hang power cleans

Clean and Jerk (EMOMx10: 1 rep across at 80%, clean and jerk)

Metcon (5 Rounds for reps)

With a 15 minute running clock:

Every 3 minutes complete:

250m Row + max rep thruster at 115/75 (RX+) 95/65 (RX) in remaining time.

Your score is the total number of thrusters you complete in each of the five 3-minute rounds.

Open Gym / Skills Day


CrossFit Altius – CrossFit

Metcon (No Measure)

4rds – FOR FORM

Ring rows x 10-12

Push up x 12, weighted for RX+

Max ring dips (or stationary)

Max chin ups

Metcon (No Measure)

Plank hold 4×60 seconds, rest as needed