Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

21-15-9:

Dead Lift, 275/185 (RX+) 205/135(RX)

Ring dips (RX+) parallet dips or close grip push ups (RX)

Metcon (2 Rounds for reps)

2 minutes of max rep Double unders

rest 1 minute

2 minutes of max rep Double unders

*use this as double under pracice for 3 min each time if you don’t have double unders.

Saturday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

1. With a Running Clock

A. at the 0:00 complete:

AMRAP 15:

5 TTB (RX+) 7 v ups (RX)

10 Hand Release Pushups

15 Wallballs (20/14)

B. at the 15:00

10 minutes to establish a 1RM pwr clean

Friday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Push Press (Work to a heavy 3, then 3×3 at that weight)

Metcon (Time)

800m run, into:

4 RFT

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

60 Double Unders (RX+) 120 singles (RX)

Then, 800m run

Thursday


CrossFit Altius – CrossFit

(No Measure)

Today is a programmed recovery day, not open gym. The point of today is to be low intensity and keep you healthy for later workouts. If AFTER you complete today’s programming you wish to work on skills that is your choice. – Nate

Metcon (Distance)

1. Row: 15 MIN

Recovery pace: 2:00-2:10 pace for men, 2:20-2:30 pace for women.

2. 15-20 min of mobility, stretching, rolling.

Suggestions:

Pigeon Pose

Childs Pose

Sampson stretch

Couch stretch

Banded shoulder stretch

Lacrosse Ball Work

Hump Day


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

For Time:

25 Calorie Row

25 Box Jumps, 24/20 (RX+) step ups (RX)

20 Calorie Row

20 Box Jumps, 24/20

15 Calorie Row

15 Box Jumps, 24/20

10 Calorie Row

10 Box Jumps, 24/20

Barbell Row (3×8, you pick the weight)

Elizabeth


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Front Squat (3×8, 65%)

Metcon (Time)

“Elizabeth”

21-15-9

Squat Cleans, 135/95 (RX+) 95/65 (RX)

Ring Dips (RX+) close grip push ups 30-20-10 (RX)

**Pwr cleans ONLY if mobility does not allow for squats. 20# med ball clean skill option as well.

Monday Comp Train


CrossFit Altius – Competitors

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Metcon (Weight)

5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing

Metcon (Time)

5 sets of 12 unbroken C2B Pull ups

Filthy Fifty


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Open Gym


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (No Measure)

4-5 giant sets: Not for time

Seated DB shoulder press x 10

Back rack Alt lung x 10/leg – moderate weight

GHD x 15 (scale is V ups)

Strict Chin up x 5-7

Hump Day!!! Yeahhhhh!!!!


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Push Press (4×5, 75%)

Metcon (Time)

5 RFT:

12 Wall Balls, 20/14 — MAX height

15 KBS 53/35