Open Gym


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

For Time:

20 Back extensions

20 GHD sit ups

5 inverted burpees

15 back ext

15 GHD’s

5 inverted burpees

10 back ext

10 GHD’s

5 inverted burpees

5 back extensions

5 GHD’s

5 inverted burpees

Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Power Snatch (Find a heavy 2 rep power snatch)

Metcon (Weight)

12 min EMOM

1) 3 power snatches @ 75% of 2 rep

2) 40 double unders (RX+) 75 sinlges (RX)

Tuesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

3 rds:

21 box jumps 24/20 (RX+) step ups (RX)

12 clean and jerks 135/85 (RX+) 95/65

9 c2b pull ups (RX+) pull ups (RX)

Dips (4×6 (8-10 for adv) ring rips, scale to stationary)

Monday!!!!


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

For Time: 30-20-10

Wall balls

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

Front Squat (3×3, heavy as FORM allows)

Open 16.5


CrossFit Altius – CrossFit

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Teens 14-15 (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Good Friday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Thursday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

Row: 5k pace, steady no sprints

500m-750-1000-750-500m

*rest 90 sec between each

Wednesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

15 box jumps 24/20 (RX+) step ups (RX)

12 push jerks 95/65 (RX+) 75/55 (RX)

9 pull ups (RX+) ring rows (RX)

200m run

Tuesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Push Press (15 min to find a push press 1RM)

Metcon (Time)

3rds:

400m run

25 ABMATs

25 KBS 53/35

Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Front Squat (Find a tough 3 for today, this is not a max!)

Metcon (Time)

For time

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

30 Calorie Row

90 Db Unders (RX+) 200 singles (RX)

30 Calorie Row

15 Thrusters