CFA093017


CrossFit Altius – CrossFit

Warm-up

400m run

2rds:

5 ring row

5 PVC pass through

5 push up

Metcon (Time)

Teams of two:

5k Row

One partner rows while the other partner is in active rest. If the partner stops the active rest then the row must stop.

0-2000m partner B holds plate overhead 25/15

2000-4000 partner B holds double KB’s 53/35

4000-5000 partner B holds front plank
Scaled as 3000M

0-1000m Plate holds 25/15

1000-2000m double KB holds 35/26

2000-3000m Front plank hold

CFA092917


CrossFit Altius – CrossFit

Warm-up

400m run

2rds:

10 hip swings each leg

10 jump squats

Weighted Step-ups (3×8 each leg)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

12 KB Swing 53/35

10 Box Jumps 24/20

8 Medball Cleans 20/14

Cool Down

Birth stretch 2 min

pigeon 1 min per leg

CFA092817


CrossFit Altius – CrossFit

Warm-up

3 mins Bike/Row

3rds:

5 push ups

5 ring row

Metcon (Time)

1/2/3/4/5/6/7/8/9/10

Bench Press 55-60% 1rm

Pull-Ups
Rx+ 135/95

Cool Down

2 min per side pec stretch on rig

CFA092717


CrossFit Altius – CrossFit

Warm-up

Emom 4 Min:

–Odd: 5 Bar GM, 10 dynamic calves

–Even: 30 singles

Deadlift (5×3 @80%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 21 mins of:

Run, 500 m

100 Double Unders
*Scale to 200 singles

*500m is one time around entire building.

CFA092617


CrossFit Altius – CrossFit

Warm-up

3 Rounds of Rowling:

— Over/under 100m = Reps of Burpee penelty

Form Discussion

Handstand work. We will spend 10 mins working on being inverted.

ie. if you can do handstand holds and or HSPU work on shoulder taps. If you can do shoulder taps work on kicking up in the middle of the floor. If you can walk up the wall work on holding for :30 a time. If you can’t kick up on the wall work on that.

Metcon (Time)

For time:

21 Push Press, 0.75x bodyweight

42 Row Calories

15 Push Press, 0.75x bodyweight

30 Row Calories

9 Push Press, 0.75x bodyweight

18 Row Calories
*Rx+ as written

*Rx as .50x bodyweight

*scale as needed beyond .50x

Metcon (Time)

50 Band Pull Aparts

50 Push-ups

50 AbMat Sit-ups

*Not for Time, accumulate the reps

CFA092517


CrossFit Altius – CrossFit

Warm-up

Bike/run/row 3 min

3 Rounds:

–5 Ring Rows

–5 roll over vsit

–5 wall squats

Back Squat (1×1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

–Build to a heavy single in 20 min

Metcon (Time)

3 rounds for time of:

50 Air Squats

10 Chest to Bar Pull-Ups

10 Ring Dips
Goal sub 13 mins

Cool Down

–Couch Stretch

–2 min/side

–Roll/Smash Lats

–:90 sec/side

CFA092317


CrossFit Altius – CrossFit

Warm-up

Run 400m

3rds:

10 PVC pass through

50 ft bear crawl

50 ft duck walk

Metcon (5 Rounds for reps)

Teams of Two:

5rds:

Wall balls 20/14

SDHP 70/53

HRPU

DB Snatch 50/35

Row for cals

Max reps in 1 minute per station. Rest 1 minute between rounds. One partner working at a time. Split work any way you want.

Cool Down

pigeon stretch 2:00 per leg

hip stretch 2:00

couch stretch 2:00 per leg

CFA092217


CrossFit Altius – CrossFit

Warm-up

3 Min Bike/run/row

3 Rounds:

–10 Band GM or hip ext

–5 Band strict press

–5 Band pass through

–5 Band overhead squat

–20 Plyo skiiers

Metcon (AMRAP – Rounds and Reps)

Part 1:

Complete as many rounds as possible in 5 mins of:

7 Deadlifts, 185/135 lbs

7 Strict Handstand Push-ups

Rest 2 mins then complete part 2
*Scale weight as needed

*Scale HSPU to 2 wall walks or 7 close grip PU

Metcon (AMRAP – Rounds and Reps)

Part 2:

Complete as many rounds as possible in 5 mins of:

7 Overhead Squats, 95/65 lbs

21 Double Unders

Rest 2 mins then complete Part 3
*Scale weight as needed

*Scale 21 DU to 42 singles

Metcon (AMRAP – Rounds and Reps)

Part 3:

Complete as many rounds as possible in 5 mins of:

7 Box Jumps, 24/20 in

14 Kettlebell Swings, 53/35 lbs

Cool Down

Post Work:

–Accumulate:

–50 Band Pull Apart

CFA092117


CrossFit Altius – CrossFit

Warm-up

Bike/Row 2 min

3 rds:

10 dynamic calf stretch

10 lateral lunge

50ft butt kicks

50ft high knees

Double-Unders (3×100)

Rest as needed between efforts

*If you do not have DU yet this will be DU technique work for 3 x 1:30. Coach will help

Cool Down

–Couch Stretch

–2 min/side

Metcon (4 Rounds for time)

Every 5 min x4

Run 400m

Row 500m
Rx+ as written

Rx: Every 7 min x4

Run 400m

Row 500m

CFA092017


CrossFit Altius – CrossFit

Warm-up

Bike/Run/Row 3 min

3 Rounds:

–8 air squat

–3 Inchworm with a push up

Bulgarian split squat (3×8 each leg)

Heaviest weight possible each set

Metcon (Time)

For Time:

15 Thrusters 115/75

15 Burpee

15 Pull-Up

12 Thrusters 115/75

12 Burpee

12 Pull-Up

9 Thrusters 115/75

9 Burpee

9 Pull-Up

6 Thrusters 115/75

6 Burpee

6 Pull-Up

3 Thrusters 115/75

3 Burpee

3 Pull-Up
*Scale weight on Thrusters

*Scale Pull-Ups to Ring Rows or Banded Pull-Ups

Cool Down

Foam Roll glutes/hamstrings/quads 2 min each leg