Monday


CrossFit Altius – CrossFit

Warm-up

General Warm up:

200m jog

Sampson stretch 60 sec each leg

Inch worm to push up x 10

High knees & butt kicks M2M

Banded front rack stretch x 60 sec each arm

Specific Warm up: Coach Led

5 min EMOM: 5 wall ball reps

Points of performance – stance, distance from wall, elbow position, proper throw technique

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
**This workout is designed to be short and intense, goal is 7-9 min — Hard cap of 10 min. Choose your weight wisely.

Saturday


CrossFit Altius – CrossFit

Warm-up

Hang Power Snatch (2-2-2-2-2 climbing in weight)

Metcon (Time)

3rds:

21 row cals

15 burpees

9 power snatches 115/75

Friday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

For time….

1 mile run

50 front squats 75/55

75 abmats

100 double unders

50 SDL high pulls 53/35 (KB)

50 box jump overs 24/20

800 burpees

*just kidding on the 800 burpees

Open Gym


CrossFit Altius – CrossFit

Warm-up

Overhead Squat (Work to a heavy 3 rep from the rack)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
**scale pwr clean and jerk weight as needed, hanging knee raises/knees to elbows to scale T2B

Barbell Row (3×10, overhand)

Wednesday


CrossFit Altius – CrossFit

Warm-up

GOAT work (No Measure)

GOAT work (Not weightlifting) — Pick something you want to improve on – double unders, strict pull ups, HSPU’s, t2b, etc, and spend 10 minutes working on that skill or components that will help you achieve that skill.

Squat Clean (1 full clean + 1 hang full clean)

Heavy complex – GOOD form, without putting the bar down work to a heavy set of this complex

1000m Row (Time)

Max Effort 1000m Row

Tuesday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

4rds:

200m run

2 wall walks

7 DL’s 255/175

14 box jumps 24/20

Push Jerk (Work to a tough single for today )

Hip Extension (NO weight )

weighted hip extension with bar

Monday


CrossFit Altius – CrossFit

Warm-up

Snatch (4×2, 75-80% – NOT touch and go)

Goal is proper technique with NO misses!

Front Squat (4×2, 85%)

Metcon (Time)

12-9-6-3

Thrusters 115/75

Chest to Bar pull ups

**scale weight and pull ups as needed

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

Teams of 2: on a running clock….

1 mile run: each partner running alternating 200m sprints.

Then;

30-20-10

Burpee box jumps 24/20

Clean and jerks 115/75

Then;

100 cal row

Friday


CrossFit Altius – CrossFit

Warm-up

Clean Grip Deadlift (NO hook grip or straps – 4×6 at 110% of clean max )

Use straps
These should be touch and go but QUIET without a bounce at the bottom.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 KBS 53/35

15 Wall balls 20/14

Open Gym


CrossFit Altius – CrossFit

Warm-up

Squat Clean (6×1, ascending. Form over weight!)

Front Squat (6×1, at 105% of your 1RM clean)

Pause for 3 seconds at the bottom of each repetition

Metcon (Weight)

4rds: Sprint each round

10 box jumps 24/20

10 push jerks 115/75

13/10 cal row

10 lateral bar burpees

*Rest 2 min after each round

**JERKS must be UNBROKEN, so choose weight accordingly