Saturday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

55 Double-unders (RX+) 100 singles (RX)

15 C2B pull-ups (RX+) pull ups (RX)

5 Hang Power Cleans, 135/85 (RX+) 95/65 (RX)

Turkish Get Up (Find a heavy single for each arm)

Use a DB or KB, MUST be same weight for both arms

Friday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Back Squat (EMOM 10 min: 2 reps, 80%)

Metcon (Time)

For time:

55 Bar Facing Burpees

34 Front Squats, 95/65

21 Ring dips (RX) stationary/parallet dips (RX)

Open Gym


CrossFit Altius – CrossFit

Warm-up

Athletes Choice

Metcon (No Measure)

4rds: Move with purpose…

Airdyne/Assault bike 20 cals

Barbell Row x 10 reps

1 arm farmers carry (100′ each arm) you choose weight

Seated DB shoulder press x 8

12 GHD sit ups, or 15 ABMATs
Spend the rest of your time on Goat movements or mobility or BOTH!

MAX out Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Clean (Find todays 1RM)

This is preferably a squat clean, power only if absolutely necessary — limited by mobility only.

Bench Press (Find today’s 1RM)

Overhead Squat (Find today’s 1RM)

Saturday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Teams of two complete:

a) Partner A 200m run, while Partner B holds a wall sit. Switch.

-1 min rest

b) Partner A 200m run, while Partner B max med ball slams 30/20. Switch.

– 1 min rest

c) Partner A 200m run, while Partner B max ground to overhead with a plate 45/25. Switch.

– 1 min rest

d) Partner A 200m Run, while Partner B does KBS 53/35. Switch.

**Score is total reps on parts B, C, D as a team.

TGIF


CrossFit Altius – CrossFit

Warm-up

Front Squat (15 min to find a 5 rep max front squat)

Metcon (Time)

Conditioning

21 – 15 – 9:

Deadlifts 225/135 (RX+) 185/105 (RX)

Kipping HSPU (RX+) Hand release push ups (RX)

Box jumps 24/20 (RX+) step ups (RX)
****Hand release push ups are 30-20-10****

Open Gym


CrossFit Altius – CrossFit

If you’re still walking normally after the past 3 days of workouts, you’re probably not human and you should still spend today doing Goat work, foam rolling, stretching, and mobility.

Warm-up

Spend 15-20 min attacking sore spots with a lacrosse ball or foam roller. Static stretching for the hips quads and hamstrings would also be wise.

Hump Day


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Deadlift (4×4, 75% across)

Metcon (Time)

5 Rounds:

60 DU (RX+) 100 singles (RX)

40 air Squats

20 Cal Row (women 15 cals)

Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
RX weight for this workout is 95/65. This is recorded as a bench mark so the RX+ button will not be available.

Metcon (Calories)

EMOMx10:

Odd: 5 pull ups + 20 DU’s (RX+) 45 singles (RX)

Even: 15/12 Calorie Row (RX+) 12/10 (RX)

Monday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Snatch (10 min only, find a heavy snatch single.)

Time stars with the empty bar. FULL Snatch is preferable unless unable due to mobility.

Metcon (Time)

“Nancy”

5 RFT:

400m Run

15 OHS, 95/65 (rx+) 75/45 (rx)
**Stay on the lighter side if you’re unsure about OH squats. A complex with a high heart rate is harder than you may think! If mobility does NOT allow for an OHS, a Front squat is allowed.