Friday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

For time:

1600m/1300m row

40 wall balls 20/14

30 DL’s 135/95

20 box jumps 24/20

10 clean and jerk 135/95

20 box jumps

30 DL’s

40 wall balls

Open Gym


CrossFit Altius – CrossFit

Warm-up

Front Squat (10-8-6-4-2 — record the heavy double)

*First set of 10 must be at least 55% of your max. The rest if up to you!

Hip Extension (4×10, add weight if possible)

Wednesday


CrossFit Altius – CrossFit

Warm-up

Metcon (Time)

5rds:

400m run

16 alt DB snatches 50/35

9 burpees

**Rest 90 sec after each rd

SCORE IS TOTAL TIME – scale as needed. ROW or BIKE for run sub. 400m row or 20 cal bike

Tuesday


CrossFit Altius – CrossFit

Warm-up

Barbell Row (3×8, heavy as possible )

Dips (3×10)

ring, stationary, parallet, etc. Choose whats best

Metcon (Time)

4rds;

6 shoulder to overhead 155/105

15 KBS 53/35

20 jump lunges (total, so 10 each leg)

Monday


CrossFit Altius – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

3 squat cleans 155/105

9 t2b

12 cal row

*lighter weight, power clean + 3 front squats if mobility prohibits full clean, hanging knee raise

Back Squat (Work to a tough 4 reps)

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

Power Clean (5×3 @80%)

Overhead Squat (5×2 @82%)

Hip Extension (3×10 weighted)

Saturday


CrossFit Altius – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 min: Relay style – 2 person team

Power snatch x 10 75/55

Box jump x 10 24/20

Run 100m

Scales: Step ups x 12, Row 150m, OR airdyne 13/10 cals

OPEN FINALE!!!!


CrossFit Altius – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Open Gym


CrossFit Altius – CrossFit

Warm-up

Metcon (Weight)

EMOM 20 min:

1) 40 sec airdyne, 85% effort

2) 12 alt DB snatches 50/35

3) 10 push ups (open standard)

4) Plank hold – 30 seconds

*DB weight is score

Wednesday


CrossFit Altius – CrossFit

Warm-up

Thruster (DB thrusters – 50/35)

EMOM 6 min:

5 DB thrusters – goal is unbroken.

*There is a good chance we may see these in the open, if not you’ll be prepared anyway!

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 ABMATs

12 box jumps 24/20

9 burpees