Wednesday


CrossFit Altius – CrossFit

Warm-up

Bench Press (Work to today’s 1RM)

Metcon (Calories)

14 min EMOM:

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

2) 8 burpees

Tuesday


CrossFit Altius – CrossFit

Warm-up

Power Clean (Find today’s 1RM)

Push Press (Find today’s 1RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 DL’s 185/125 (RX+) 155/105 (RX)

8 pull ups (RX+) Scale as needed (RX)

35 double unders (R+) 75 singles (RX)

Monday – MAX week


CrossFit Altius – CrossFit

Warm-up

Back Squat (Work to a Heavy single)

Metcon (Time)

For Time:

30 wall balls

35 abmats

400m run

35 abmats

30 wall balls

Saturday


CrossFit Altius – CrossFit

Warm-up

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Friday


CrossFit Altius – CrossFit

Warm-up

Back Squat (5×4, 80%)

Metcon (Time)

10 RFT:

1 wall walk

3 power snatches 115/65 (RX+) 95/55 (RX)

5 t2b (RX+) hangin knee raise (RX)
Scale wall walk with your coach as needed – decrease angle if necessary

Open gym


CrossFit Altius – CrossFit

Warm-up

Bench Press (5×4, 80%)

Metcon (No Measure)

ROM WOD, Goat/skill work of some kind, or hit a WOD you missed 👍🏻

Wednesday


CrossFit Altius – CrossFit

Warm-up

Deadlift (3×10, 65%)

Metcon (Time)

For time:

30 wall balls 20/14

400m run

20 thrusters 115/80 (rx+) 95/65 (rx)

400m run

30 wall balls

Tuesday


CrossFit Altius – CrossFit

Warm-up

Push Press (4×3, 80%)

Metcon (Weight)

EMOM 20 min:

1) 30 sec MAX effort airdyne (Yes I know max effort will naturally slow down)

2) 12 KBS 70/53 (RX+) 53/35 (RX)

Monday


CrossFit Altius – CrossFit

Warm-up

Front Squat (6×2, 80%)

Metcon (Time)

12-9-6-3

Squat Clean 135/85 (RX+) 95/65 (RX)

C2B Pull ups (RX+) Scale as needed (RX)

**35 double unders AFTER each round or 70 singles
Scale Sq Clean to power cleans only if mobility prohibits the movement.

Saturday


CrossFit Altius – CrossFit

Metcon (Time)

Team Chipper: 2 athletes

50 cal row

50 front squats 95/65

50 abmats

50 SDHP’s 95/65

50 box jump overs (scale as needed)

50 hand release push ups

50 cal row