Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches choice

Power Snatch (5×1, across)

Metcon (Time)

3 RFT:

15 Dead Lift 205/135 (RX+) 165/105 (RX)

30 Wall Balls, 20/14

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

OPEN 16.1


CrossFit Altius – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Hump Day


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Weight)

EMOM 20 min:

1) 5 deadlifts (60-65% of max) goal is unbroken

2) Box jumps x 10-15 (this is based on your ability and speed)

*step up if needed, DON’T bust shins.

Handstand Push-ups (3×8 for form and skill. Pike pushups if needed)

Tuesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Weight)

Work to a heavy Complex:

Pwr Clean + hang squat clean + Jerk (any jerk)

**power the second clean only if mobility doesn’t allow

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Climb as high as possible:

3 Thrusters, 95/65 (RX+) 75/45 (RX)

3 C2B (RX+) pull ups (RX)

6 Thrusters, 95/65

6 C2B

9 Thrusters, 95/65

9 CTB PU

Etc….

Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (3 Rounds for reps)

AMRAP 4 min:

30 lateral BB burpees

Amrap pwr snatches with remaining time 95/65 (RX+) 75/45 (RX)

AMRAP 4 min:

20 lateral BB burpees

Amrap pwr snatches with remaining time 95/65 (RX+) 75/45 (RX)

AMRAP 4 min:

15 lateral BB burpees

Amrap pwr snatches with remaining time 95/65 (RX+) 75/45 (RX)

REST 3 MIN BETWEEN EACH AMRAP

Back Squat (Find today’s tough 3 rep – NOT a max)

Saturday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

21 min Partner AMRAP

5 burpees over the bar

10 thrusters 75/55

200m run

*Two person teams, 1 person does a complete round and then rest while their teammate completes theirs.

Friday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

For Time:

60 Calorie Row

50 TTB (RX+) v ups (RX)

40 WB, 20/14

30 Power Cleans, 135/95 (RX+) 95/65 (RX)

20 chest to bar (RX+) pull ups (RX)

Open Gym


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (2 Rounds for reps)

2 Rds:

2 min amrap – alt KB clean and jerk 53/35

2 min amrap – air squats

2 min amrap – push ups

– Rest 3 min between rds

Deadlift (Find today’s heavy 3 reps tng)