Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Front Squat (Work to a heavy Double for today)

Metcon (Time)

For Time:

15 power cleans 165/115

800m run

12 power cleans

600m run

9 power cleans

400m run

*Scale weights as needed

**Sub row for run

Monday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
*For today’s purpose, 8 alternating steps ( 4 ea.) will be used for the lunges to save space.

Each set of lunges is SCORED as 5 reps – 25′ divided into 5 sections per the open standard.

I RECOMMEND STEPPING BACK TO BEGIN THE LUNGE INSTEAD OF FORWARD

**scale weight as needed, either regular pull ups or jump pull ups to scale C2B.

Olympic Lifting Class week 2


CrossFit Altius – CrossFit

Olympic Warm Up #1 (No Measure)

Oly Warm Up

-jump in place x10

-jumping jacks x10

-jump in place x10

-high knees x10

-butt kicks x10

-vertical arm swing x10

-horizontal arm swing x10

-wrist circles x10

-ground wrist stretch x30 sec

-pvc pass thru x10

-pvc hip rotations x10

-pvc hip bends x10

-leg kicks x10 each leg

-hip swings x10 each leg

-sampson stretch x30 sec each leg

-pvc straight leg toe touch x10

-pvc behind neck press x10

-pvc back squat x10

-empty bar straight leg toe touch x5

-empty bar behind neck press x5

-empty bar back squat x5

Clean (Work to a max. )

We need to establish a max for the start of this class

Split Jerk (work to a max)

We need to establish a max for the start of this class.

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

Teams of 2 complete:

90 Cal Row

60 Box Jump Overs 24/20

45 Clean and Jerks 135/95

60 wall balls 20/14

90 cal row

**Scale as needed, break up work however you like

Friday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Hang Snatch (Find a heavy double – don’t drop bar between reps)

Back Squat (4×3, 80%)

One arm Dumbbell Row (3×8, heavy)

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

Open Gym


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Metcon (Time)

5rds:

7 kipping HSPU’s (3 wall walks)

8 burpees

9 box jumps 30/24 (step ups, or scale height)

Metcon (Weight)

3rds: Not for time

15 ghd’s (only to parallel for scale)

45 sec side plank, each side

15 russian KBS, heavy as possible

*score is KB weight

Wednesday


CrossFit Altius – CrossFit

Warm-up

coaches choice

Hang clean + front squat + jerk (Heavy single)

Find a heavy weight for the following…

Hang Squat clean + Front squat + Jerk (any kind)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Scale weight if needed, banded reps or ring rows

Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice – Strength movements can be superset

Bulgarian split squat (4×6 across, each leg – hold DB/KB’s)

One arm lunge press (3×6 each arm – USE KETTLE BELL)

Assume bottom lunge position – forward leg and pressing arm should be opposite.

Metcon (Time)

10 min AMRAP

10 power cleans 115/75

10 push ups

**Scale weight as needed

Metcon

Monday


CrossFit Altius – CrossFit

Tri Intervals V 2.0 (5 Rounds for reps)

5rds:

4 min AMRAP

30/20 cal row

30 shuttle sprints (10m)

Max double unders remaining time (Or singles)

-Rest 4 min between rounds

Warm-up

Coaches Choice

Saturday


CrossFit Altius – CrossFit

“Marston” (AMRAP – Rounds and Reps)

AMRAP 20:

1 Dead Lift, 405/285 (RX+) 315/215 (RX)

10 TTB (RX+) Strict Knee raises (RX)

15 Bar Facing Burpees
THIS WORKOUT IS TO BE DONE USING 80% OF YOUR DEADLIFT MAX, NO HIGHER!