Open Gym / Skills day


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

Snatch Grip Deadlift (5 x 5 Snatch Grip Deadlift)

Metcon (Time)

5 rds:

10 HRPU

10 Strict Chin ups

10 V-ups

Wild Wednesday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10
Samson Stretch

10 Hip swings (each side)

Back Squat (Work to a heavy single)

Metcon (3 Rounds for reps)

Row 5 mins for max meters

Rest 5 mins

Row 3 mins for max meters

Rest 3 mins

Row 1 min for max meters

Tenacious Tuesday


CrossFit Altius – CrossFit

(No Measure)

2 rds:

10 Push Jerks, empty bar

10 abmats

30 singles

then,

Banded Shoulder stretch

Calf Stretch

Push Jerk (Today’s 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Jerks, 135/95 (RX+) 105/70 (RX)

10 TTB (RX+) Strict Knee Raises (RX)

30 Double unders (RX+) 75 Singles (RX)

Madness Monday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

1 minute on airdyne

10 KB single leg DL (10 each side)

Metcon (Time)

50 Calorie Row

50 Abmat Sit ups

50 Deadlifts, 135/95 (RX+) 105/75 (RX)

35 Calorie Row

35 Abmat Sit ups

35 Deadlifts, 135/95 (RX+) 105/75 (RX)

20 Calorie Row

20 Abmat Sit ups

20 Deadlifts, 135/95 (RX+) 105/75 (RX)

Metcon (Weight)

5 x 1: Snatch Pull + Snatch + OHS, climbing

Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Metcon (Time)

2 rounds of: On a running clock

4x500m at 2K Pace, :30 rest between efforts

3 min rest between rounds

Metcon (No Measure)

Accumulate 2 minutes of L-Sit

100 Hip Extensions

Break up as desired.

Fran…Such a mean lady!


CrossFit Altius – CrossFit

Good luck to everyone competing at Camel City today!

(No Measure)

PVC Fran:

12-9-6

PVC Thruster

PVC Pass-through

then,

10 ring rows

then,

Samson Stretch

Tricep Stretch

Foam roll lats

Metcon (Time)

If your most recent “Fran” time was below 2:30, then complete:

27-21-15-9 of:

C2B Pull ups

Thrusters 95/65

If your most recent “Fran” time was above 2:30, then complete:

“Fran”

21-15-9

Thrusters, 95/65

Pull ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

On Friday…We Clean & Jerk


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10
then,

Banded Shoulder Stretch

3 empty bar good mornings

10 hip swings (each side)

Metcon (5 Rounds for reps)

A. AMRAP in 2:00 of Clean and Jerks at 225/155 (RX+) 165/115 (RX)

Rest 2 mins

B. AMRAP in 1:45 of Clean and Jerks at 205/145 (RX+) 145/100 (RX)

Rest 2 mins

C. AMRAP in 1:30 of Clean and Jerks at 185/130 (RX+) 125/85 (RX)

Rest 2 mins

D. AMRAP in 1:15 of Clean and Jerks at 165/115 (RX+) 105/75 (RX)

Rest 2 mins

E. AMRAP in :45 of Clean and Jerks at 135/95 (RX+) 85/60 (RX)

Back Squat (EMOMx10: 1 Back Squat, across)

Open Gym / Skills Day


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Zots Press (5 x 3 Zotts Press, Across)

Metcon (Weight)

12 Min EMOM:

odd : 12-15 Wallballs

Even : 7 DL, you chose the weight

The Other Total


CrossFit Altius – CrossFit

Basic Competitor Warm-up (No Measure)

3 rds:

5 Burpees

10 Shoulder Pass Through

10 Lunges
Spend 5 minutes stretching and foam rolling.

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Terrific Tuesday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

20 DU or 40 Singles

10 ring rows

10 lunges

then,

Calf stretch

Samson Stretch

Metcon (Time)

200 double-unders (RX+) 400 Singles

75-calorie row

50 KB Step-Ups 53/35 (RX+) 44/26 (RX)

24/20″
Use one KB. Hold with two hands however you like.

Split Jerk (5×10 Jerks from the floor, across)