CFA063017


CrossFit Altius – CrossFit

Warm-up

Complete two rounds

50 ft high knees

50 ft butt kicks

50 side shuffle right

50 ft side shuffle left

20 dynamic calf stretch

10 ring rows

Metcon (Time)

Row 1K then Run 1mile then Row 1K then Run 1 mile
Goal sub 34 min

*sub bike for run cals or time

*scale distance by half each round

Metcon (Time)

3 rounds for time of:

Waiter Walk (Right Arm), 70/53 lbs, 50 ft

Waiter Walk (Left Arm), 70/53 lbs, 50 ft

25 Banded Abmat Sit-ups

CFA062917


CrossFit Altius – CrossFit

Warm-up

Jog, Bike, Or Row 1 min

3 Rounds

Burgener Warm Up w/ empty bar

-(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) Complete 3-5 reps at movement before moving onto the next

Big Clean Complex (1-1-1-1-1)

Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk

-No dropping the bar

Goal: Max load with good technique

Cool Down

IT band roll

Adductor roll

Piriformis roll

CFA062817


CrossFit Altius – CrossFit

Warm-up

2 Round

10 hip extension

10 box step up on each leg

Jog 200 meters

5 roll over v sit

3 wall walk

20 mountain climbers

Metcon (Time)

10 rounds for time of:

4 Deadlifts, 315/225 lbs

Rest 15 secs

3 Burpee Broad Jumps

Rest 15 second

Shuttle Sprint, 196 ft

Rest 15 secs
*Burpee max distance broad jump

*Shuttle sprint (196 ft) (18 ft down and back, 30 ft down and back, 50 ft down and back)

Cool Down

Banded hamstring stretch 2 minutes / side

Calf roll 2 minutes / side

CFA062717


CrossFit Altius – CrossFit

Warm-up

Partner medicine ball warm-up: 2 Rounds: 10 chest pass / person 10 side toss right 10 side toss left 10 kb swing style tosses 10 partner wall ball 10 seated chest pass w/ feet off floor

Metcon (Time)

For time:

150 Single Unders

75 KB Swings, 53/35 lbs

Run, 400 m

100 Single Unders

50 KB Swings, 53/35 lbs

Run, 400 m

75 Single Unders

25 KB Swings, 53/35 lbs

Run, 400 m
Goal: Sub 20 minutes

*Scale reps to 50/40/30

*Scale KB weight to 35/26

*Scale run to 400m row

Midline

Accumulate 2:00 prone GHD hold

Accumulate 1:00 supine GHD hold

CFA062617


CrossFit Altius – CrossFit

Warm-up

3 Rounds:

1 min bike / row

30 singles

5 broad jumps

7 jumping squats

5 inch worms

Metcon (Time)

For time:

10 DB Thrusters, 50/35 lbs

20 Burpee To 6″ Targets

9 DB Thrusters, 50/35 lbs

18 Burpee To 6″ Targets

8 DB Thrusters, 50/35 lbs

16 Burpee To 6″ Targets

7 DB Thrusters, 50/35 lbs

14 Burpee To 6″ Targets

6 DB Thrusters, 50/35 lbs

12 Burpee To 6″ Targets

5 DB Thrusters, 50/35 lbs

10 Burpee To 6″ Targets

4 DB Thrusters, 50/35 lbs

8 Burpee To 6″ Targets

3 DB Thrusters, 50/35 lbs

6 Burpee To 6″ Targets

2 DB Thrusters, 50/35 lbs

4 Burpee To 6″ Targets

1 DB Thruster, 50/35 lbs

2 Burpee To 6″ Targets
Goal: 12 to 15 minutes

Turkish Get Up (Accumulate 20 turkish get-ups)

Use the heaviest weight you can for each set.

CFA062517


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

Block Snatch (3-3-3-3)

-Use work up method:

Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.”

Paused Snatch Pull (3-3-3)

Use the heaviest weight you can for each set.
2 sec pause just below the knee

@ 90% or higher

CFA062417


CrossFit Altius – CrossFit

Warm-up

50′ butt kick

50′ high knees

50′ side shuffle L

50′ side shuffle R

10 Kip swings

50′ low skip

50′ high skip

10 spiderman

10 boot strappers

Deadlift (1×3)

-Find a heavy set of 3, then back off to a heavy set of 10

20 mins total to find both the 3 and the 10

Deadlift (1×10)

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
As a Team of 2:

Split reps anyway needed each round but both partners will run the 800m together

*95/65

*scaled will be 400m runs but same amount of reps everywhere else

CFA062317


CrossFit Altius – CrossFit

Warm-up

With a partner:

As quickly as possible, row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m.

Then:

2 Rounds

Burgner warm-up w/ pvc

Metcon (Time)

With a partner complete:

75 Hang Power Snatch (75/55)

Other Partner rows for calories

50 Hang Power Snatch (95/65)

Other Partner rows for calories

25 Hang Power Snatch (135/95)

Other Partner rows for calories

*Scale is 50/30/20 as a team
Split reps any way, complete all of each movement before moving to next.

Goal: 12-14 Minutes

Cool Down

Pigeon stretch 2 minutes / side

Samson stretch 2 minutes / side

CFA062217


CrossFit Altius – CrossFit

Warm-up

2 Rounds:

Jog 100m

10 lateral lunges

20 mountain climbers

10 banded goodmorning

10 roll-over v-sit

Then:

2 Rounds

10 KB around the waist left

10 KB arounf the waist right

6 alt goblet lunge (3/leg)

5 single arm swing left

5 single arm swing right

4 single arm snatch left

4 single arm snatch right

3 single arm push press left

3 single arm push press right

Metcon (Time)

3 rounds for time of:

Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft

50 Double Unders

15 GHD Sit-ups

15 Double Russian Kettlebell Swings, 53/35 lbs
Goal=12 to 15 mins

*scale weight first on lunges and KB swings, and then scale to abmat sit-ups. This one will take longer than expected if not scaled properly. 50 DU scale to 100 singles

Cool Down

Low back lacrosse ball / roll 3 minutes

Calf roll 3 minutes / side

CFA062117


CrossFit Altius – CrossFit

Warm-up

Row / ride 2 minutes

Then:

3 Rounds

10 box step-ups

10 Dynamic calf stretch / side

5 box jumps

25 jump rope

Front Squat (1×3)

-Find a heavy set of 3, then back off to a heavy set of 10. We will log the heavy set of 3 and the heavy set of 10

Total of 25 mins for both sets of Front Squats

Front Squat (1×10)

-Find a heavy set of 3, then back off to a heavy set of 10. We will log the heavy set of 3 and the heavy set of 10

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 mins of:

7 Hang Power Cleans, 155/105 lbs

14 Box Jump Overs, 24/20 lbs
Goal=6+ rds

Cool Down

Row / ride easy 3-5 minutes

Banded hamstring stretch 2 minutes / side