CFA103117


CrossFit Altius – CrossFit

Warm-up

2 Rounds

–10 Alt DB Muscle Snatch (light)

–10 Push Up

–5 Ring Row

Pull-ups (3×8 strict)

Work with a coach if you need to do negatives strict banded.

Metcon (Time)

For time:

80 Dumbbell Snatches, 50/35 lbs

60 Row Calories

40 Burpees

20 Pull-Ups
Time Cap 20 mins

Rx+=2017 CrossFit Games Qualifier Workout 1 – Teens 16-17 / Masters 35-54

For time:

100 Dumbbell Snatches, 50/35 lbs

80 Row Calories

60 Burpees

40 Muscle-ups

Cool Down

–Lax Ball in Pec

–:90 sec/side

–Roll/Smash Upper Back

–2 min

CFA1030117


CrossFit Altius – CrossFit

Warm-up

Row/Ride/or Run 3 min

2 Rounds

–10 Goblet Squat light KB

–10 Banded Press

–10 Hip Extension

Snatch Balance (1-1-1)

–20 min to find 3 heavy singles

*scale to OHS to ball or work OH mobility if needed instead

Metcon (Time)

5 rounds for time of:

20 Medicine Ball Cleans, 20/14 lbs

10 Push Press, 135/95 lbs
Goal=sub 12 mins

Rx+=155/105

Cool Down

–Smash/Roll Quads and IT bands

–2min/side

CFA102817


CrossFit Altius – CrossFit

Warm-up

Slow AMRAP 10 min

–:45 sec row w/ feet out of straps

–7 Hang Muscle Snatch (empty bar)

–7 Snatch Balance (empty bar)

Metcon (5 Rounds for reps)

Teams of 3:

5 rounds, 1 min per station, of:

Row Calories

Hang Power Snatch, 95/65 lbs

Rest 1 min
Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Cool Down

Easy row or ride 5 mins

CFA102717


CrossFit Altius – CrossFit

Warm-up

Jog 400 meters

2 Rounds

–8 Lunges (total)

–10 Banded Good Morning

–12 PVC press

–20 Laying Leg Crossovers

Power Clean and Jerk (5×1)

Power Clean and then Jerk

Metcon (Time)

3 rounds for time of:

25 Wall Balls, 20/14 lbs

25 Kettlebell Swings, 53/35 lbs
Goal=sub 13 mins

Cool Down

Banded Plank hold 3x:45

–Couch Stretch

–:2 min/side

–Roll/Smash Upper Back 2 min

CFA102617


CrossFit Altius – CrossFit

Warm-up

Row 2 mins

2 rds:

10 air squat

10 empty bar good morning

10 push up

Front Squat (5-1-5-1-5-1)

–Goal is to keep the heavy single the same across each set

*record your last single only. If you do all three singles at same weight enter that in.

Baseline (Time)

row 500 m

squat x40

abmat x30

push up x20

pull up x10

Metcon (No Measure)

50 Band Pull Aparts

50 Band Face Pulls

CFA102517


CrossFit Altius – CrossFit

Warm-up

Bike/Row/Ride 3-5 min

3 Rounds

–8 Bar Hanging Hip Touch

–5 Deadlift (add weight each round)

–30 Singles

Bench Press (1 rep max)

*On a 20 min clock

Icon 5 (AMRAP – Rounds and Reps)

Icon 5

Complete as many rounds as possible in 12 mins of:

2 Rope Climbs, 15 ft

6 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in
*Scale climbs to 6 chin-ups

Cool Down

–Banded Hammie Stretch

–:90 sec/side

–Roll/Smash Calves

–:90 sec/side

CFA102417


CrossFit Altius – CrossFit

Warm-up

2 Rounds

–10 Good Morning w/ barbell

–10 Boot Strapper

–10 PVC Pass Through

Metcon (Time)

We continue our Handstand work.

4 rounds for time of:

2 wall walk

:30 sec hold

PVC Press for :50 secs

Back Squat (5-5-5-5-5)

Heaviest you can use for each set

Metcon (Time)

3 rounds for time of:

20 Reverse Lunges, pick load

20 Banded Good Mornings

CFA102317


CrossFit Altius – CrossFit

Warm-up

Run/Bike/Jog 2 min

2 rds:

5 PVC Pass Through

5 PVC OHS

5 Snatch Balance empty bar

5 Push Press empty bar

Snatch (10×1)

Every 1 min for 10 mins:

1 Snatch, 80% 1RM

Metcon (Time)

For time:

10 Push Jerks, 165/115 lbs

20 Row Calories

8 Push Jerks, 165/115 lbs

16 Row Calories

6 Push Jerks, 165/115 lbs

12 Row Calories

4 Push Jerks, 165/115 lbs

8 Row Calories

2 Push Jerks, 165/115 lbs

4 Row Calories

Hollow Body Rocks (3×20)

CFA102117


CrossFit Altius – CrossFit

Warm-up

Banded Front Rack Stretch

–:90 sec/side

3 Rounds

–10 Spiderman

–5 Roll Over V-Sit

–10 Cal Row

Deadlift (3×5 @ 70-75%)

Metcon (Time)

Teams of 2:

200 Wall Ball Shots
–Each time you drop the ball or switch partners teams must run 200 meters

–Goal: Just get it done

CFA102017


CrossFit Altius – CrossFit

Warm-up

Row/Ride/or Bike 3 min

3 Rounds w/ barbell

–5 Deadlift

–5 Hang Muscle Clean

–5 Press

–10 Lateral Jump Over Bar

Power Clean and Jerk (5×1)

Power Clean and then Jerk
This is climbing not across

Metcon (Time)

5 rounds for time of:

10 Alternating DB snatch 50/35

10 Handstand Push-ups

15 Over Unders, 24/20 in
*scale to pike push ups/close grip push up/DB seated press

Cool Down

–Roll/Smash Calves

–:90 sec/side