Farewell 2016!!


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

Teams of 2 complete:

50 cal row

“Karen”

150 wall balls 20/14

50 cal row

“Diane”

21-15-9

Deadlifts 225/155

Handstand push ups

50 cal row

“Grace”

30 clean and jerks 135/95

50 cal row

50 burpee box jumps 24/20

**Scale as needed, break up work however is best

Friday


CrossFit Altius – CrossFit

Warm-up

Squat Clean (5×2, climbing. Start at 70%)

Metcon (Time)

15-12-9-6-3

Toes to bar (hanging knee raise)

Hang power snatch 95/65

Airsquats (double the reps)

The Open Gym…..or hit a workout you missed.


CrossFit Altius – CrossFit

Warm-up

Spend 10 min foam rolling and stretching

Metcon (No Measure)

5 sets: NOT for time

One arm seated Arnold press x 8 each

Underhand barbell row x 8

Front rack double KB walks – 100′, HEAVY

Hollow body hold x 30 seconds

Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Scale pull ups and weights as needed.

Sub 400m row for run

Metcon (No Measure)

4 sets NOT for time:

60 second plank hold (add weight or scale time as needed)

Hip extensions x 12 (add weight if productive)

*rest as needed

Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (Weight)

Start on 0:00…

EMOM 10 min:

1) 35 double unders

2) 11 thrusters 75/55

**70 singles, scale weight as needed

Metcon (Time)

Start on 20:00…

4rds:

15 box jumps 24/20 (step ups)

15 wall balls 20/14

15 burpees

Monday


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Front Squat (4×3, 80-85%)

Metcon (Time)

5rds: Rest 1 min AFTER each rd

12 deadlifts 135/95

9 hang power cleans

6 push jerks

**Scale weights as needed

Christmas Eve 🎄🎄


CrossFit Altius – CrossFit

Warm-up

12 Days of Christmas (Time)

For Time: 45 min cap

1 Clean and Jerk 115/75

2 Burpees

3 C2B (pull ups)

4 KB Swings 70/53

5 Ring Dips (push ups)

6 Ab-Mat Sit-Ups

7 Thrusters 115/75

8 KB SDHP 70/53

9 Walking Lunges

10 Wall Balls 20/14

11 Box Jumps 24/20 (step ups)

12 Power Snatch 115/75

**Scales in parentheses, lower weights as needed. Do this workout just like the song :)…1, 1,2, 1,2,3…etc.

Friday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

21-15-9

Med ball cleans 20/14

T2B (hanging knee raise)

*500m row BETWEEN rounds

Deadlift (3×5, 75% touch and go)

12 Days of Christmas if you can’t make Saturday (This will ALSO be programmed Saturday)


CrossFit Altius – CrossFit

Warm Up

12 Days of Christmas (Time)

For Time: 45 min cap

1 Clean and Jerk 115/75

2 Burpees

3 C2B (pull ups)

4 KB Swings 70/53

5 Ring Dips (push ups)

6 Ab-Mat Sit-Ups

7 Thrusters 115/75

8 KB SDHP 70/53

9 Walking Lunges

10 Wall Balls 20/14

11 Box Jumps 24/20 (step ups)

12 Power Snatch 115/75

**Scales in parentheses, lower weights as needed. Do this workout just like the song :)…1, 1,2, 1,2,3…etc.

Wednesday


CrossFit Altius – CrossFit

Warm-up

Push Jerk (6×1, climbing. First single starts @ 70%)

Metcon (AMRAP – Rounds and Reps)

Cash in — 75 double unders (125 singles)

then;

Ascend by 3’s for 7 min:

Push ups

Med ball slams 30/20