CrossFit Altius – CrossFit



Odd: bike, run, or row :45

Even: 3 deadlift, 3 front squat, 3 hang muscle clean, 3 good morning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 mins of:

3 Hang Power Cleans, 185/125 lbs

Shuttle Run, 100 m
Shuttle Run = 50 down and back

Goal: 5+ rounds

Cool Down

Bike / row / walk 3-5 minutes

Foam roll calves and glutes 3 min / side


CrossFit Altius – CrossFit



Row / bike / jog 200m

5 Air squats

3 Wall squats

Front Squat (Front Squat 5-4-3-2-1)

Use the heaviest weight you can for each set.

Bulgarian split squat (Bulgarian Split Squat 3×8)

Use the same weight for each set.

8 reps/leg

Use a KB or DB @ moderate to heavy

Banded Good Mornings

Use Band
Banded Good Mornings 3×25

Memorial Day Murph

CrossFit Altius – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


CrossFit Altius – CrossFit


Deep squat hold 2 minutes

3 Rounds

10 bootstrapper

10 toy soldier

10 lateral lunges

10 dynamic calf stretch

Row 250m

Metcon (Time)

For time:

70 Back Squats, 165/115 lbs

120 Burpee Box Jump Overs, 24/20 in
Teams of 2 work to complete the work in any order.

One person works at at time, take the bar from the floor if possible.

Goal: complete it

Cool Down

Walk around building


Adductor / quad foam roll 3 miuntes / side

Calf roll 2 mintues / side


CrossFit Altius – CrossFit


Roll IT band x1 min per leg

Roll glutes x1 min each leg

Roll adductors x1 min each leg

Roll over v-sit

10 Fire hydrant circles each side

20 Mountain climbers

10 double mountain climbers

Deadlift (Build to a tough set of 3 in 15 minutes)

Metcon (Time)

30-20-10 reps, for time of:

Deadlift, 225/155 lbs

Burpee (Bar Facing)
Goal=10 to 12 mins

Cool Down

Pigeon stretch 2 min / side


CrossFit Altius – CrossFit


3 Rounds:

50′ high knees

50′ Butt kickers

50′ Spiderman

50′ walking lunge

50′ side shuffle

50′ side shuffle other direction

100 jump rope singles

Metcon (Time)

4 rounds for time of:

Run, 400 m

Broad Jump 100′

20 Dumbbell Snatches, 50/35 lbs
*scale run to 400m row

Cool Down

Walk 200m

Banded hamstring stretch 2 minutes / side


CrossFit Altius – CrossFit


Banded shoulder stretch 1 minute / side

2 Rounds

10 PVC pass throughs

8 Behind the neck snatch grip push press w/ PVC

10 bar hanging hip touches

8 Roll-over v-sit

Front Squat (7-7-7)

Use the heaviest weight you can for each set.

*25 mins to complete

Metcon (Time)

50 Hand Stand Push-Ups

*each time you drop do 3 Power snatch (115/85) scale accordingly

Goal: Complete in 7 sets or less. Stop after 7 sets of HSPU.

*scale to Pike PU/Push-Ups/Barbell strict press


CrossFit Altius – CrossFit


Couch stretch 2 minutes / side

Foam roll glutes / low back 2 minutes

2 Rounds:

Jog 100m

10 jumping jacks

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 16 mins of:

12 GHD Sit-ups

12 Hang Power Cleans, 135/95 lbs

24 Assault Bike Calories (36 airdyne)
GHD or Abmat sit-ups (see a Coach for proper scale)

Goal: 4 rounds

Cool Down

Row / ride / walk 3-5 minutes

Calf roll 2 minutes / side


CrossFit Altius – CrossFit


Burgner warm-up w/ PVC x 1

Burgner warm-up w/ empty bar x 1

1 Snatch High Pull + 1 Hang Squat Snatch (7×1)

You will have 20 minutes to complete this

*scale to power snatch

Metcon (Time)

For time:

100 Double Unders

25 Pull-ups

20 Overhead Squats, 115/85 lbs

25 Pull-ups

100 Double Unders
Goal=sub 10

*scale DU to 200 singles

*scale pull ups to ring rows


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 Pull+Snatch+OHS (60%x2/70%x3)

You will do a snatch pull into a snatch into a OHS. The percentage will be based off your Snatch. If Mobility is limiting factor then you will complete a snatch pull into a power snatch into a OHS. This percentage will be based off your OHS or by feel or by coach recommendation based on mobility.
We will record the 3 sets at 70%

Push Press+Push Jerk+Split Jerk (We will score the last set at 70%)

You will do 3 push press/2 push jerk/1 split jerk




% is based off your split jerk

Hip Extension (No weight)