Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

15 min amrap: teams of 2

55 deadlifts 225/135, or 185/105

55 wall balls 20/14

55 cal row

55 hand release push ups

Friday


CrossFit Altius – CrossFit

Warm-up

Back Squat (5×4, 80%)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 S2O 135/85 (RX+) 95/65 (RX)

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

30 double unders (RX+) 75 singles (RX)

Open gym


CrossFit Altius – CrossFit

Warm-up

Squat Clean (Emom 10 min: 1 rep at 80%)

A power clean + front squat will be allowed if mobility prohibits the full movement

Clean Pull (4×3, 110% of clean max )

Bench Press (6×4, 80%)

Hump Day


CrossFit Altius – CrossFit

Warm-up

Lower body mobility

1-Mile Run (Time)

Max Effort 1-Mile Run
Listen to your body and be mindful of the heat! For the purpose of today’s test, everyone will run 3 FULL laps around the building + 100m run.

This is both for uniformity and in case the heat greatly affects you and water/coach is needed.

GHD Situps (3×15 reps, rest as needed)

Tuesday


CrossFit Altius – CrossFit

Warm-up

Deadlift (3×10, add 5#’s from last week)

Push Jerk (Heavy 3 rep for today)

Metcon (Time)

21-15-9

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

Wall balls

Cash out — 100 dubz (RX+) 200 singles (RX)

Monday


CrossFit Altius – CrossFit

Warm-up

Back Squat (5×5, 75%)

Metcon (Time)

For time:

1000m row

Then;

15-10-5 hang power cleans 135/85 (RX+) 95/65 (RX)

10-15-20 burpees over the bar

**so 15 hang power cleans + 10 burpees, then 10 cleans and 15 burpees etc…

Saturday


CrossFit Altius – CrossFit

Metcon (Time)

For time: Teams of two

Run 800m together – one person carry’s med ball 30/20

Then;

100 KBS 53/35

100 thrusters 45/35

100 cal row

**med ball carry and all work can be split however you like

Friday


CrossFit Altius – CrossFit

Warm-up

Front Squat (6×2, 80%)

Metcon (Time)

5 rounds for time of:

15 wall balls, 20/14

10 Pwr cleans, 135/95 (RX+) 95/65 (RX)

20 box jumps, 24/20 (RX+) 40 step ups (RX)

Open Gym


CrossFit Altius – CrossFit

**If you’re beat up from the work thus far for the week TAKE A DAY OFF! If you feel great then make up a WOD from Mon-Tues-Wed you missed.

Warm-up

Row Conditioning (4 Rounds for time)

4x500m Row, 3 min rest between each – This is conditioning so get the most out of it!

Dumbbell Curls (3×8 reps)

Hump Dayyyy!!


CrossFit Altius – CrossFit

Warm-up

Clean Pull (4×5, 100% of your 1RM clean (same as last week))

These should NOT be touch and go, but reset at the bottom quickly and then pull again. Straps are allowed if needed.

Bench Press (6×3, 80%. Use jerk grip on the bar, not close.)

Metcon (Time)

For time:

40 pull-ups (RX+) ring rows or banded/knees (RX)

60 push-ups – chest must touch each rep, hand release is not required.

80 sit-ups

100 squats