Open Gym


CrossFit Altius – CrossFit

Warm-up

Bench Press (5×4 climbing, record heaviest)

One arm lying tricep extension (3×10 ea. arm)

Lying flat on bench, hold dumbell in one hand and press away from the body extending at the elbow

Metcon (Calories)

10 rds: 30 sec on – 30 off

Max effort airdyne/assault bike
If your bike doesn’t count its fine, 100% effort each round, your pace will naturally drop off

Hump Day


CrossFit Altius – CrossFit

Warm-up

Deadlift (4×4, 80-85%)

Metcon (Time)

7 RFT:

7 Hang Squat Cleans, 115/85 (RX+) 95/65 (RX)

7 Bar Facing Burpees

7 C2B Pull ups (RX+) pull ups/ring rows (RX)

Tuesday


CrossFit Altius – CrossFit

Warm-up

Seated KB Press (Use DB’s or KB’s 3×8)

sit with feet straight ahead

Metcon (Time)

5 RFT:

21 Wall Balls

15 Calorie Row

9 TTB (RX+) knees to elbows or toes to KB (RX)

**20 cals on the airdyne or 15 on the assault bike if short on rowers

Midline

3×20 ABMAT sit up, hold weight if possible

Monday


CrossFit Altius – CrossFit

Warm-up

Front Rack Lunge (3×8 each leg, heavy as possible. Use rack)

Barbell Row (3×10, heavy as possible. Overhand)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
This is a bench mark girl workout so no RX+ button. RX is as written, scaled weight is 95/65. Pick a weight that is BEST for you and doesn’t cause you to press out at the top!

Saturday


CrossFit Altius – CrossFit

EMOM 5: 2 power cleans + 1 jerk

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete: AMRAP 17

50 cal row

50 wall balls

50 push press 115/85 (RX+) 95/55

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

**break up work however you like

Friday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

For Time:

21-15-9

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

Ring Dips — kipping is allowed (RX+) parallete dips or close grip push ups (RX)

**400m Run AFTER each round

Metcon (No Measure)

10 min of MOBILITY, targeted foam rolling, etc of your choosing….this is not optional it is programmed. You’re welcome 🙂

Open Gym


CrossFit Altius – CrossFit

Warm-up

Bulgarian split squat (4×6 each leg, heavy as possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min:

4 push jerks 155/95 (RX+) 115/75 (RX)

7 bar facing burpees

25 double unders (RX+) 50 singles (RX)

Wednesday


CrossFit Altius – CrossFit

Warm-up

Hip Extension (Weight up to you, 3×12)

weighted hip extension with bar

Metcon (Calories)

EMOM 14 min:

1) 15/12 cal row (RX+) 13/10 (RX)

2) 40 second plank hold

Tuesday – first day of summer!!


CrossFit Altius – CrossFit

Warm-up

Seated KB Press (Use DBs or KBs, both arms same time)

sit with feet straight ahead

Metcon (Time)

3 RFT:

400m Run

12 Deads, 255/155 (RX+) 205/115

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

Monday


CrossFit Altius – CrossFit

Warm-up

One arm Dumbbell Row (3×10 each arm)

One hand and knee on a bench, row with other arm

Reverse Tabata – hollow body holds (10 seconds on, 20 seconds off — 8 rds)

“Harley Love” (Time)

6 RFT:

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

14 Pull-Ups (RX+) Ring rows (RX)
**Ring rows at a properly challenging angle are a good choice for those who don’t yet have pull ups at high proficiency