Tuesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Accessory work:

Dumbbell Bicep Curl 2×10 each arm

Shoulder Press (4×3, 75%)

Metcon (Time)

3 Rounds:

500m Row

12 Hang Power Cleans, 155/105 (RX+) 115/75 (RX)

50 DU (RX+) 150 Singles (RX)

Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Accessory work:

Bottoms up KB press 2×10, you choose weight.

Back Squat (4×3, 75%)

Metcon (Time)

4 Rounds:

21 Box Jumps, 24/20″

18 Wall Balls, 20/14

15 Kettlebell Swings, 53/35

12 Burpees

Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Metcon (Time)

5 RFT:

25-20-15-10-5 Burpee Box Jump Overs, 24/20″

5-4-3-2-1 Rope Climbs

Saturday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (3 Rounds for reps)

With a running clock…

A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 135/95

Rest 3 minutes

B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80

Rest 3 minutes

C. In 4 minutes complete a 400m run + max reps of Thrusters, 95/65

Post Thanksgiving…


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 (Test your 1RM)

Metcon (Time)

5 RFT:

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

14 Wall Balls 20/14

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

Rest :30 between rounds

Pre-Thanksgiving…


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10
then,

2 minute 8 point stretch (Each side)

2 minute childs pose stretch

2 minute pigeon pose stretch

Squat Snatch (EMOM x 7: 3 Squat Snatches)

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1: Cal Row 20/16 (RX+) 15/12 (RX)

Min 2: 4 Kipping HSPU (RX+) 6 Pushups (RX)

Min 3: 2 Heavy Front Squats

Terrible Tuesday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

1 minute on airdyne or rower

7 ring rows

7 jump squats

then,

Wrist stretch

Samson Stretch

8 Point Stretch

Satan’s Whiskers (Time)

3 RFT:

10 C2B (RX+) Pull ups (RX)

10 Front Squats, 165/115 (RX+) 135/95 (RX) – no rack

10 Burpees

Metcon (Time)

50 Calorie Row for time

Rest equal time

30 Calorie Row for time

Rest equal time

15 Calorie Row for time

Monday Madness


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)

15-12-9-6:

Power Clean 155/105 (RX+) 115/80 (RX)

TTB (RX+) V-ups (RX)

Push Jerk 155/105 (RX+) 115/80 (RX)

Box jumps 24″/20″

Front Squat (2 x 10 front squat, across)

Sunday Funday


CrossFit Altius – CrossFit

Basic Altius (No Measure)

2 rds:

PVC Pass Thru x10

Air Squat x10

Push Up x10

Back Squat (Test your 1RM)

behind neck strict press (4 x 10 behind the neck strict press, across)

jerk grip

Metcon (Time)

4 rds:

60 second Plank hold

10 V-ups

Metcon (AMRAP – Reps)

6 minute AMRAP:

DU

Saturday


CrossFit Altius – CrossFit

(No Measure)

3 rds:

10 Single leg DL with KB (5 each leg)

10 PVC OHS

10 jump squats

then,

Childs Pose

Pigeon Pose

Calf Stretch

Metcon (Time)

For time:

20 Deadlifts 275/185 (RX+) 225/155 (RX)

Row 500m

20 KB swings 70/53 (RX+) 53/35 (RX)

Row 500m

20 Overhead Squats, 115/80 (RX+) 75/50 (RX)

Row 500m

20 Burpees

Row 500m

20 C2B (RX+) Pullups (RX)

Row 500m

20 Box jumps, 24/20″

Row 500m

20 KB Squat Cleans 44/26

Row 500m
You can use DB or KB for the squat cleans.