Friday


CrossFit Altius – CrossFit

Warm-up

Single Arm Dumbell Press (3×8, as heavy as possible )

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 deadlifts 255/185

6 t2b

9 kipping hspu’s

**Scale weight as needed, scale to hanging knee raises and pike push ups

K Smith’s bday WOD


CrossFit Altius – CrossFit

Warm-up

Front Squat (Heavy 2 rep pause squat, 3 seconds at the bottom)

Metcon (Time)

For Time:

3 rope climbs

9 burpee box jumps 24/20

29 hang power cleans 115/80

42 ABMATs

74 double unders

3 rope climbs

**Scales — 12 strict/banded chin ups subbed for rope climbs, 200 singles on jump rope, step ups as needed

Wednesday


CrossFit Altius – CrossFit

Warm-up

Metcon (3 Rounds for time)

3x800m run, rest 2 min between efforts.

**For non runners – 4 min airdyne ride at 75%-80% intensity, rest 2 min between efforts.

Plank

3×60 sec w/60 sec rest between

*You can add weight if you can. Start light and add additional each round

Tuesday


CrossFit Altius – CrossFit

Warm-up

2 push presses + 2 push jerks

Take 15 min to work up to a heavy complex of all 4 movements in a row. Do not drop the bar.

Metcon (Time)

For Time:

1k row

50 wall balls 20/14

30 KBS 53/35

Monday


CrossFit Altius – CrossFit

Warm-up

Back Squat (4×7, 70%)

One arm Dumbbell Row (4×6, as heavy as possible)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

4 pwr cleans 135/95

8 push ups (not hand release)

12 airsquats

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

For time: Teams of 2

Run 800m (both people together)

50 Front squats 95/65

100 ABMATs

75 double unders/150 singles

50 sumo DL high pulls 95/65

75 box jump overs 24/20

1000m row

**break up all work as needed, scale weights/movements as needed

Friday


CrossFit Altius – CrossFit

Warm-up

Farmer’s Carry (3×150′ as heavy as possible, hold 2 db’s or KB’s )

Push Press (4-4-4-4 climbing in weight )

Metcon (Time)

3rds:

21 wall balls 20/14

15 box jumps 24/20

9 clean and jerks 115/80

**scale weights as needed

Open gym


CrossFit Altius – CrossFit

Warm-up

Overhead Squat (Find a heavy double, 5 second decent for each rep)

Metcon (Time)

50 abmat buy in:

Then;

5rds

5 power snatches 95/65

7 burpees

Hump day


CrossFit Altius – CrossFit

Warm-up

Metcon (No Measure)

Airdyne: EMOM 10

Max effort 30:30 intervals

Deadlift (3-3-3-3-3 climbing)

First set of 3 to count starts @ 75%+. Record Heaviest

Tuesday


CrossFit Altius – CrossFit

Warm-up

Back Squat (4×8, 65%)

Metcon (Time)

For time:

25 kbs 70/53

50 airsquats

25 chest to bar

50 airsquats

25 kbs 70/53