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 (5×2 @85%)

Overhead Squat (5×2 @85%)

Hip Extension (3×10 weighted)

CFA042917


CrossFit Altius – CrossFit

Warm-up

3 Rounds of:

– Jog, Bike, Or Row 1 min

– 10 jump squats

– 10 PVC pass through

Metcon (AMRAP – Reps)

6 Min AMRAP in Teams of two:

Part A: Bike for cals. (one partner will bike and score is total cals)

Part B: 30 box jumps/30 T2B (total rounds and reps will be added to bike cals)

*break work any way needed between the 2 athletes.
Rest 2 mins

Metcon (AMRAP – Reps)

6 min AMRAP in Teams of two:

Part A: Bike for cals. (one partner will bike and score is total cals)

Part B: 30 Pull-Ups/30 Wall Balls (total rounds and reps will be added to bike cals)

*break work any way needed between the 2 athletes
Rest 6 mins

Metcon (Time)

For time:

Each team will complete a 2k Row while holding the top of the deadlift rep. Each time the bar is dropped the row must stop. Deadlift weight is 185/135

CFA042817


CrossFit Altius – CrossFit

Warm-up

EMOM 9 min

Min 1: Bike

Min 2: power clean, front squat, push press, back squat, push press (empty bar)

Min 3: 5 ring row, 5 push-up

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 9 mins of:

3 Thrusters, 95/65 lbs

3 Shuttle Runs, 10 m

5 Thrusters, 95/65 lbs

5 Shuttle Runs, 10 m

7 Thrusters, 95/65 lbs

7 Shuttle Runs, 10 m

9 Thrusters, 95/65 lbs

9 Shuttle Runs, 10 m

11 Thrusters, 95/65 lbs

11 Shuttle Runs, 10 m

13 Thrusters, 95/65 lbs

13 Shuttle Runs, 10 m

15 Thrusters, 95/65 lbs

15 Shuttle Runs, 10 m

Continue adding 2 reps to reach movement each round until time expires.

Cool Down

-Hollow Hold 3 x :20 sec

-Couch Stretch 2 min/side

CFA042717


CrossFit Altius – CrossFit

Warm-up

8 min “Tabata Mash Up”

– Jump Rope

– Mtn Climber

– Swing (light weight)

Power Clean and Jerk (2-2-2-2)

Power Clean and then Power (Push) Jerk
No more than 85% across all sets

Metcon (Time)

4 rounds for time of:

10 Single Arm Kettlebell Push Press, 53/35 lbs

50 Double Unders

15 Kettlebell Swings, 53/35 lbs
5 push press per arm

Goal: 10 min

Cool Down

-Couch Stretch 2 min/side

-Roll/Smash Calves

CFA042617


CrossFit Altius – CrossFit

Warm-up

3 Rounds of:

– 10-15 Hip Extension

– 10 PVC Pass Thru

– 10 Lateral Lunges

– 50 Singles

Front Squat (7-5-7-5)

Use the heaviest weight you can for each set.

Metcon (Time)

4 rounds for time of:

Run, 400 m

15 Toes-to-bars
Goal=Sub 15 min

Cool Down

Hip flexor roll 3 minutes per side.

CFA042517


CrossFit Altius – CrossFit

Warm-up

3 Rounds of:

Jog, Bike, Or Row 1 min

Burgener Warm Up w/ empty bar -(dip and shrug x3), (dip, shrug, elbows high x3), (muscle snatch x3), (snatch drop 2 inch land x3), (snatch drop 4 inch land x3), (snatch drop 6 inch land x3)

Then

*spend 10 mins working up to the heaviest OHS

Metcon (Time)

For time:

Row 500 m

15 Overhead Squats 95/65 lbs

Row 500 m

12 Overhead Squats 115/85 lbs

Row 500 m

9 Overhead Squats 135/95 lbs
Goal: sub 12 min

Cool Down

-Easy bike, row, or jog 5 min

-Roll/Smash Quads/ Hips

CFA042417


CrossFit Altius – CrossFit

Warm-up

Bike / Row / Jog 2 minutes

Then:

– 5 hip swings each leg

– 10 Roll-over v-sit

– 10 Lying hamstring kicks

– 10 Lying leg cross-over

– 10 Lateral lunge

– 5 Inch-worm

– 10 PVC good mornings

Deadlift (3-3-3-3-3)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon (3 Rounds for time)

Bike max effort
Each for time:

30 cals on Assault bike or 45 cals on Airdyne. Rest 3 mins between efforts.

CFA042317


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

Snatch (2×3@75% 3×2@80%)

Split Jerk (2×3@75% 3×2@80%)

CFA042217


CrossFit Altius – CrossFit

Warm-up

– Roll glutes 3 mimutes

– Roll IT bands 3 minutes

– 8 roll over v-sit

– 8 lying hamstring kicks

– 8 lying leg crossover / side

– 8 spiderman lunge / side

– 20 mountain climbers

– 10 double mountain climbers

Metcon (Time)

4 rounds for time of:

15 Deadlifts, 225/155 lbs

10 Handstand Push-ups

50 Double Unders
Goal 10 min

*scale to Pike PU

*100 singles for DU

Midline

Banded Plank Hold 45-30-15 secs

CFA042117


CrossFit Altius – CrossFit

Warm-up

3 Rounds:

Row 250m

20 band good morning

10 roll-over v-sit

20 Mountain climbers

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 22 mins of:

Row, 500 m

Run, 400 m
Goal 5 rds

Pull-ups (Strict Pull-ups 2x Max Rep)

Scale to strict banded