Tenacious Tuesday


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

50 Snatches (Time)

50 Snatches for time, 135/95 (RX+) 95/65 (RX)

Metcon (10 Rounds for time)

EMOM x 20:

Odd: 200m/170m Row

Even: Rest

The goal is to have every round be within 1 second of each other.

Monday Madness


CrossFit Altius – CrossFit

(No Measure)

3 rds:

10 air squats

5 close/diamond push-ups

5 empty bar clean pulls

5 empty bar front squats

then,

Samson Stretch

Wrist Stretch

Foam roll lats

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat cleans are RX.

Metcon (Weight)

Squat Snatch RX+

Power Snatch RX

EMOMx12:

Mins 1-3: 1 rep at 75%

Mins 4-6: 1 rep at 80%

Mins 7-9: 1 rep at 85%

Mins 10-12: 1 rep at 80%

Record final weight.

Sunday Funday


CrossFit Altius – CrossFit

Metcon (No Measure)

Pick a gymnastics goat, and a weightlifting goat

16 min EMOM:

odd: 5-10 reps gymnastics goat

even: 5-10 reps weightlifting goat

Bro Tank Saturday


CrossFit Altius – CrossFit

(No Measure)

2 rds:

5 light KB Swings

5 Push-ups

5 Step Ups 24/20″

then,

10 hip swings (each leg)

Banded Shoulder Stretch

Kettlebells for Kids (AMRAP – Rounds and Reps)

AMRAP 9 of:

9 KBS, 53/35

9 Burpees

9 KBS, 53/35

9 Box Jumps, 24/20

Metcon (No Measure)

EMOM 10: 1-5 reps of goat movement

Freaky Friday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

5 DB/KB strict press (light)

1 minute on airdyne

:30 L-sit or knee raise hold

then,

Tricep Stretch

Foam roll lats

Metcon (Time)

5 Rounds for time of:

5 Unbroken Strict Press 115/80 (RX+)

85/60 (RX)

20/15 cal Row

25 Abmat Sit ups

Rest 1 min between rounds

Paused Front Squat (Work to a heavy 2 rep pause front squat)

This is not a PR attempt. When your form goes, or the weight feels heavy…stop.

Open Gym / Skills Day


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Metcon (Weight)

10 minutes of Sled work:

You can push or pull. Try an EMOM, or 1:1 work/rest. You choose the weight.

Halting Clean Pull (3 x 2 Pausing clean pull)

With a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

Work It Wednesday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

20 DU or 40 Singles

8 Step ups on box 24/20

8 Ring rows

then,

Samson Stretch

Calf Stretch

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50 Double unders (RX+) 125 Singles (RX)

21 Box Jumps, 24/20

15 C2B (RX+) Pullups (RX)

Front Squat (5×5 Front Squat, climbing)

Twisted Tuesday


CrossFit Altius – CrossFit

(No Measure)

2 rds:

Jog 100m

5 empty bar power cleans

5 Push ups

then,

Pigeon Pose Stretch

Banded Shoulder Stretch

Black and Blue (Time)

5RFT:

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

10 Burpees

Back Squat (4×10 Back Squat, climbing)

Monday Madness


CrossFit Altius – CrossFit

(No Measure)

3 rds:

1 min on airdyne

5 empty bar thrusters

7 ring rows

2015 Games Couplet (Time)

15-10-6 reps for time of:

Thrusters 165/115 (RX+) 115/80 (RX)

Bar muscle-ups (RX+) C2B (RX)

Snatch Balance (Work to a heavy single)

A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Metcon (No Measure)

16 Minute EMOM:

Odd : :30 max effort airdyne

Even : 8 HS Shoulder Taps on wall