CFA073117


CrossFit Altius – CrossFit

Warm-up

Bike or Row 2 Min

-2 Rounds

Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)

10 PVC Overhead squats

5 Ring Row

Low Hang Squat Snatch (5×1)

*Low Hang is just below knee

-Use work up method:

Find your heaviest “”perfect”” set of 1. Make sure that you have 5 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.

Metcon (Time)

For time:

50 Overhead Squats, 115/75 lbs

25 Chest to Bar Pull-Ups
Goal=sub 12 min

Cool Down

Foam Roll/Smash Upper Back

2 min

CFA072917


CrossFit Altius – CrossFit

Warm-up

3 Rounds “”Rowling””

2x

10 PVC Pass through

10 PVC Good morning

20 Laterall Hops over PVC

Back Squat (Heavy Single)

Find a Heavy single in no more than 20 min

-This should not be maximal, just feel some weight on your back

Metcon (Weight)

Every 1 min for 21 mins, alternating between:

10 Russian KB Swing, 70/53 lbs

7 to 10 box jumps, 30/24

15 AbMat Sit-ups

CFA072817


CrossFit Altius – CrossFit

Warm-up

3 Rounds:

100m run

5 hang power clean empty bar

Hang Clean + Jerk (5×1)

-Use work up method:

Find your heaviest “”perfect”” set of 1. Make sure that you have 5 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.”

Metcon (Time)

4 rounds for time of:

10 Power Cleans, 155/105 lbs

Run With Plate, 45/35 lbs, 200 m

CFA072717


CrossFit Altius – CrossFit

Warm-up

Foam Roll Upper back & Lats

3 Rounds:

30 singles

8 Kip Swing (4 normal kip, 4 Bringing your knees up)

5 Push up w/ 2 sec pause at bottom and top

Metcon (Time)

For time:

25 Toes-to-bars

50 Burpee Pull-ups

100 Double Unders
*scale T2B with hanging knee raise/T2KB

*scale burpee pull ups to the jr bar and burpee jumping pull ups

*scale DU to 200 singles

Hip Extension (3×15 unweighted)

CFA072617


CrossFit Altius – CrossFit

Warm-up

2 Min: Tabata Burpee

4 Rounds:

10 Hip extentions

5 Wall Ball

5 Deadlift (Increase weight every round)

*Once complete you should be at your working weight for the Metcon and ready to go.

Metcon (Time)

2 rounds for time of:

25 Deadlifts, 225/155 lbs

35 Wall Balls, 20/14 lbs

Cool Down

3 Rounds NOT for time

Hold Bottom of Pistol

:20 sec/side

then…

Banded Hammie Stretch

:90 sec/side

CFA072517


CrossFit Altius – CrossFit

Warm-up

1min Banded Front rack stretch/side

3 Rounds:

5 wall squat

5 Boot strappers

:30sec Plank

Front Squat (1×3)

Find a heavy set of 3 in no more than 20 min

-this should not be maximal, just feel some weight on you

Metcon (Time)

For time:

Farmer Carry, 53/35 lbs, 300 m

Double Kettlebell Front Rack Carry, 53/35 lbs, 200 m

Double Kettlebell Overhead Carry, 53/35 lbs, 100 m

CFA072417


CrossFit Altius – CrossFit

Warm-up

3 mins of jump rope work. Work singles or doubles

2 rds:

Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)

Hang Snatch (5×1)

-Use work up method:

Find your heaviest “”””perfect”””” single. Make sure that you have 5 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.”””

Metcon (Time)

For time:

10 Dumbbell Thrusters, 50/35 lbs

50 Double Unders

8 Dumbbell Thrusters, 50/35 lbs

40 Double Unders

6 Dumbbell Thrusters, 50/35 lbs

30 Double Unders

4 Dumbbell Thrusters, 50/35 lbs

20 Double Unders

2 Dumbbell Thrusters, 50/35 lbs

10 Double Unders
Goal: 10 min or less

*scale for DU is double singles

Cool Down

Easy Row/Ride/Walk 3-5 min

OH Weighted Abmat Sit Up

3 x 15

CFA072217


CrossFit Altius – CrossFit

Warm-up

3 min Bike, run, or Row

3 Rounds

5 kneeling jump up (start in a kneeling position, throw your arms bak extend the hips and land in the bottom of a squat, if comfortable add a PVC)

5 PVC pass through

5 PVC sots press

10 plate overhead walking lunge

Metcon (Time)

3 rounds for time of:

25 Box Jumps, 24/20 in

10 Squat Snatches, 135/95 lbs
Teams of 2

-Alternate rounds till each person has completed 3 Rounds

Goal: Sub 25 min

Cool Down

Smash/Roll Calves

:90 sec-2 min/side

50 Band Pull Apart

CFA072117


CrossFit Altius – CrossFit

Warm-up

“Easy”” Tabata Row: 20sec on, 10sec off

3 Rounds

Burgener Warm Up w/ empty bar

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

Deadlift-Power Clean-Squat Clean Complex (7×1)

Pull the Deadlift then a Power Clean and then a Squat Clean
Use the heaviest per set

Single Leg Deadlift (2×10)

Use double KB

Weighted Step-ups (2×10 each leg)