Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Snatch Grip Deadlift (5 x 5 Snatch grip DL, across)

Saturday


CrossFit Altius – CrossFit

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Metcon (AMRAP – Reps)

Tabata: 8 rounds of :20 of work, followed by :10 or rest of:

C2B (RX+) Ring Rows (RX)

Pushups (RX+) Knee Pushups (RX)

Box Jumps, 24/20 (RX+) Step ups (RX)

Wall balls, 20/14

Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.

Friday…YES!


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

Back Squat (EMOMx10: 1 Back Squat, across)

Metcon (Time)

27-21-15-9:

Calorie Row

Power Snatch, 75/55 (RX+) 55/35 (RX)

Open Gym / Skills Day


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Metcon (No Measure)

3 rds:

12 Knees to Elbow in plank position (12 each side)

60 second plank hold (from elbows)

rest 90 seconds

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

Go heavy or go home…choose wisely though.

Hump Day


CrossFit Altius – CrossFit

(No Measure)

2 rds:

10 wall ball squat cleans

20 DU or 30 Singles

then,

Pigeon Pose Stretch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

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

20 Wall Balls, 20/14

30 DU (RX+) 80 Singles

Metcon (10 Rounds for time)

EMOM x 10:

Burpee Box Jumps, 24/20 x 10 (RX+) 7 (RX)

Time each round and enter that as your score.

Tuesday…


CrossFit Altius – CrossFit

(No Measure)

2 rds:

10 walking lunges

5 light KB swings

5 ring rows

M2M High Knees

then,

Samson Stretch

Foam roll lats

Metcon (Time)

3 Rounds:

400 Meter Row

21 KBS 53/35

12 Pull ups

Back Squat (3 x 10 back squat, climbing)

Metcon (No Measure)

3 rounds NOT for time

20 GHDSU or abmats

25 Hip Extensions

Mad Monday


CrossFit Altius – CrossFit

(No Measure)

2 rds:

1 minute on airdyne

5 PVC OHS

10 KB press light (5 each arm)

then,

Pigeon Pose Stretch

Banded Shoulder Stretch

Metcon (Time)

For Time:

20 Thrusters, 95/65 (RX+) 75/55 (RX)

20 Sumo Deadlift High Pulls, 95/65 (RX+) 75/55 (RX)

20 Jerks, 95/65 (RX+) 75/55 (RX)

20 OHS, 95/65 (RX+) 75/55 (RX)

20 Front Squats, 95/65 (RX+) 75/55 (RX)

*Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.*

Snatch Grip Push Press (3 × 2 Snatch Push Press at 80%, Across)

Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Super Saturday


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

Metcon (Time)

Teams of 3

2 Rounds:

9 x 200 Meter Run

9 x 300 Meter Row

Athletes alternate through in order, performing 3 intervals at each station before moving on.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2 Muscle ups (RX+) C2B (RX)

4 Ring Pull ups (RX+) ring row (RX)

6 Toes to Rings (RX+) V-ups (RX)

8 Kipping HSPU (RX+) HRPU (RX)

10 Burpees

40 Double unders (RX+) Singles (RX)

– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.

Fun Time Friday


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

Back Squat (EMOMx10: 1 Back Squat, across)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

3 Power Cleans, 185/135 (RX+) 135/95 (RX)

3 Front Squats, 185/135 (RX+) 135/95 (RX)

3 Jerks, 185/135 (RX+) 135/95 (RX)

There is a 20 round limit on this workout, so if you are beast, capable of 20 rounds in 20 mins, stop.