Tuesday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

4 sets:

30/20 cal row

25 wall balls 20/14

15 kbs 70/53

*rest 2 min after each

*Total time is score

GHD Situps (2×20, scale as needed )

Monday


CrossFit Altius – CrossFit

Warm-up

Front Squat (Find a 2 rep max for today)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 2 ascents

115/75 push presses, 12 reps

50 double-unders

*Scales – 10 strict chin ups, 100 singles (15/12 cal bike), lighter weight

Challenge: 135/85 for press

Weightlifting Sunday!


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
Start with 3 minutes on foam roller rolling lower back and hamstrings out!!!!

Dip Power Snatch (5×3 )

Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the power snatch, completing the rest of the lift as you would for any snatch.
We will use a empty bar or stay very light when doping these!! Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

Tall Clean (3×3)

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position.
empty bar.

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 18: teams of 2 alternate rds

25 double unders (50 singles)

15 wall balls 20/14

100m sprint

*Run sub, 12/10 Cal’s on the bike. Rope sub, 12 abmats

OPEN Fridayyyyyy!!!!!!!


CrossFit Altius – CrossFit

Warm-up

DB snatch and burpee box jump over efficiency

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Open Gym – IF YOU ARE DOING FRIDAY NIGHT LIGHTS YOU SHOULD BE RESTING!


CrossFit Altius – CrossFit

Warm-up

–Spend 10 min working on tight spots and problem areas, stretching and m mobility

FNL group…

–For 10 min, Pick your least favorite possible Open movement and work on efficiency (pull ups, t2b, double unders, HSPU kip, etc) — Remember this is practice and efficiency NOT do 10 million reps. Get with a coach!

Metcon (Weight)

4 sets: NOT for time

Farmers carry 150′ as heavy as possible

Dumbbell Bench press x 8-10

Back extension x 12-15

Plank hold x 45-60

*Score is farmers walk TOTAL weight held

Wednesday


CrossFit Altius – CrossFit

Warm-up

“EvilMOM” (5 Rounds for reps)

5rds:

Min 1: Max Cal row

Min 2: rest

Min 3: 45 seconds max rep DB thrusters 50/35 (do not have to be unbroken)

Min 4: rest

Min 5: 12 burpees

Min 6: rest

**Score is total reps each round (Cals+thrusters+burpees)

Scale as needed

Tuesday


CrossFit Altius – CrossFit

Warm-up

Back Squat (3×3, 70% 2×2, 80%)

“Pump and Dump” (Time)

5rds:

Power clean and jerk x 7 (115/75)

200m run

*Scale: Run to Airdyne 20/15 cals, weight as needed

**Challenge: CJ – 155/105

Monday


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Handstand Push-ups (Kipping – 4×12, 1 min rest between)

Scale:

4×5, 3 sec negatives, rest 90 seconds between

OR

Seated double DB press 4×7, neutral grip

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 box jumps (20 step ups) 24/20

12 T2B (hanging knee raise)

9 DL’s 185/135

*scale weight as needed

**Challenge: 30″ box, 225# DL

Weightlifting


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

Jerk Balance (5×3 @40-50%)

Secure the bar in the jerk rack position and step into the full split jerk receiving position. Step about a foot-length back with the front foot into a partial split position—this will be the starting position for each rep. Keeping your weight balanced evenly between the front and back foot, dip straight down, drive straight up, and step the front foot forward into the full split position while punching the bar up into the overhead position. The back foot should stay connected to the floor throughout the movement and your weight should be balanced evenly between your feet when your front foot reconnects with the floor. The hips should also move forward as you step the front foot to keep them under the bar in the split position.

Snatch High Pull (5×3 @75%)

The goal is to elevate the elbows as much as possible—focus on lifting the elbows rather than the bar in order to ensure proper movement and final position. Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal.

Hip Extension (3×15 unweighted)