Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (Weight)

3rds: not for time

Barbell row – x 8

Bicep curl – x 8

Handstand hold – 30 sec

*record barbell row weight

Metcon (3 Rounds for time)

3rds:

20 pull ups

30 push ups

40 abmats

50 airsquats

REST 3 min after each round

*scaled options – jumping pull ups, and work with a coach to reduce reps as needed

Amber’s B-Day!!


CrossFit Altius – CrossFit

Warm-up

2 min bike

10 inch worms to a push up

Then; 2rds (first time with an empty bar, second time at moderate warm up weight – 75/55)

8 deadlifts

6 squat cleans

4 split jerks or push jerks

Clean and Jerk (EMOM 11 min: 2 reps @ 70-75%)

Both reps are SQUAT cleans and any jerk

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

9 wall balls 20/24

8 box jumps 24/20

5 t2b

*Scale to step ups and hanging knee raises

Monday


CrossFit Altius – CrossFit

Warm-up

2rds:

20 jumping jacks

12 air squats

10 ring rows

Metcon (Time)

3 rds:

750m Row

50 double unders

*scale doubles to practice for 90 seconds, or 100 singles.

**For those unable to jump rope — 25 KBS at a light weight, 35# for guys and 26# for ladies is a recommendation

Metcon (Weight)

Core work: 3 sets NOT for time

20 ABMATs

15 Hip extensions

*add weight to hip ext if possible

Saturday


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Metcon (Time)

Teams of 2: Thanksgiving

Appetizer – 125 calorie row

Main course – 100 wall balls

Palate cleanser – 75 clean and jerks 95/65

Dessert – 1 Mile run (must be completed in alternating 200m increments)

Black Friday


CrossFit Altius – CrossFit

Warm-up

350 row

2rds: empty bar

8 deadlifts

7 hang power cleans

6 front squats

Sampson stretch 30 sec ea. Leg

Squat Clean (Emom 8 min: 2 reps at 75%)

Metcon (Time)

For time….

100 burpee box jumps 24/20

** Time Cap 15 minutes

Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

200m run

12 airsquats

10 push ups

-REST 5 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

35 double unders

12 Alt lunges with plate OH 25/15

8 toes to bar

*Scale to — hanging knee raises, 75 singles OR work with a coach on a proper amount of time (45-60 seconds) of double under attempts.

Tuesday


CrossFit Altius – CrossFit

Warm-up

5 min foam roll

1 min sampson stretch each leg

90 second childs pose

Then: 2rds

10 pvc pass thrus

5 step ups each leg 20″

5 high pulls empty bar

5 push press empty bar

Fight Gone Bad (3 Rounds for reps)

3 RFT of 1 min at each station for max reps:

Wall Balls, 20/14

SDHP, 75/55

Box Jumps, 20″

Push Press, 75/55

Cal Row

1 minute rest between rounds
*Scale weights as needed, time format remains the same.

Monday


CrossFit Altius – CrossFit

Warm-up

2 min Bike or row

Then: 3 rds

5 inch worms to push up

7 ring rows

9 airsquats

Front Squat (7-5-3-1)

Use 65% for the 7 rep, 75% for the 5 rep. The 3 and 1 are up to you!

Metcon (Time)

3rds:

18 KBS 70/53

15 push jerks 115/75

*scale weights as needed

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

Amrap 25 min: teams of two

25 wall balls 20/14

25 power snatches 75/55

25 box jumps 24/20

25 push presses 75/55

25 cal row

*scale as needed

Friday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Bench Press (Find today’s 5 rep max)

Metcon (4 Rounds for reps)

4rds:

Min 1: Max rep burpees

min 2 REST

Min 3: Max rep pwr clean and jerk 135/85

min 4: REST

Min 5: Max cal row

Min 6: REST

**Scale weight as needed