CFA113017


CrossFit Altius – CrossFit

Warm-up

Row 500 meters w/ feet out of straps

3 Rounds

–10 Toy Solider

–10 Single Arm Swing/arm (light)

–20 Double Unders

“The Animal” (Time)

150 KBS for time, 70/53 (RX+) 53/35 (RX)

GHD Situps (3×10-15)

Form Discussion

10 mins Hand Stand work

CFA112917


CrossFit Altius – CrossFit

Warm-up

Banded Front Rack Stretch :60 sec/side

Easy EMOM 4 min

–Min 1: 10 Air Squat and 7Push Up on Knees

–Min 2: Jump Rope: 40 sec

Front Squat (20 Rep Max)

On a 15 min clock

Metcon (20 Rounds for reps)

Every 1 min for 20 mins do:

5 Wall Balls, 20/14 lbs

5 Burpees
Scale reps as needed to get at least :20 seconds rest to start

*Rx+ 8/8

Cool Down

–Couch Stretch

–2 min/side

–Pec stretch or lax ball in pec

–:90 sec/side

CFA112817


CrossFit Altius – CrossFit

Warm-up

Foam Roll/Smash Glutes and Lats 3min total

3 Rounds

–7 Jumping Pull Up

–10 Single Arm DB Deadlift (5 each arm)

–10 Reverse Lunge w/ dumbell or kettlbell

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins of:

Dumbbell Overhead Walking Lunge, 35/20 lbs, 50 ft

25 One Arm Dumbbell Snatch (Alternating)s, 35/20 lbs

15 Chest-to-bar Pull-ups
*Two DBs for OH Walking Lunge

–Goal: 3.5+ Rounds

*scale to front rack walking lunges/banded pull ups-ring rows

Rx+=50/35

Pull-ups (3×9 strict)

Work with Coach on negatives and additional scales

Cool Down

*Banded lat stretch 2:00 each side

*Couch stretch 2:00 each side

CFA112717


CrossFit Altius – CrossFit

Warm-up

Row, Ride, or Jog 2 min

2 Rounds

–5 Jumping Ring Dip

–7 PVC OHS

–5 Hang Squat Snatch/Pwr Snatch

Hang Snatch + OHS + Snatch (1-1-1-1-1)

*Scale to Hang Pwr Snatch + OHS

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Scale:

9-7-5 reps, for time of:

Pull-Up

Alt. Dumbbell Snatch each arm 50/35

Weighted Sit-ups (2×20)

Heaviest weight you can use

CFA112517


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–Jog 200 meters

–15 Band Good Morning

–5 Single Arm KB Press/arm (light)

Metcon (Time)

For time:

200 Row Calories

Medicine Ball Run, 20/14 lbs, 1 mi

100 Wall Ball (Partner)s, 20/14 lbs

50 Dumbbell Snatches, 50/35 lbs
Teams of 2

–With the exception of the run 1 person works at a time. Only 1 ball needs to be carried on the run. Break up the reps however you need.

–Goal: Sub 30 min

Cool Down

Coach led cool down

CFA112417


CrossFit Altius – CrossFit

Warm-up

Samson Stretch :30 sec/side

3 Rounds

–10 Stiff Leg Deadlift

–10 Box Step Up

–5 BTN Snatch Grip Press

Power Clean + Push Jerk + Split Jerk (1-1-1-1-1)

*On a 20 min running clock

Metcon (Time)

3 rounds for time of:

10 Power Snatches, 95/65 lbs

25 Toes-to-bars

Front Rack Walking Lunge, 95/65 lbs, 50 ft
Rx+

3 rounds for time of:

10 Power Snatches, 135/95 lbs

25 Toes-to-bars

Front Rack Walking Lunge, 135/95 lbs, 50 ft

–Goal: Sub 12 min

Metcon (No Measure)

2 rounds for time of:

Banded Plank Hold, 30 secs

Right Side Plank, 30 secs

Left Side Plank, 30 secs

CFA112317


CrossFit Altius – CrossFit

Warm-up

3 Rds:

Rowling. For every under/over per meter you burpee

Metcon (Time)

For Time:

Cash In: Accumulate 3:00 of wall sit at parallel

Then-

30 Slam Balls 30/20

20 Push-ups

30 KB Swing 53/35

20 Push-ups

30 Air Squats

20 Push-ups

30 Air Squats

20 Push-ups

30 Kb Swing 53/35

20 Push-ups

30 Slam Balls 30/20

Then-

Cash Out 800m run
With this being a Holiday workout the Coach will scale each person according to ability during workout.

Cool Down

–Couch Stretch

–2 min/side

–Rig pec stretch

–:90 sec/side

CFA112217


CrossFit Altius – CrossFit

Warm-up

Easy AMRAP 4 min

–10 Toy Soldiers

–30 Singles

–10 KB Swing (light)

1 1/4 Front Squat (2-2-2-2-2 climbing)

*On a running 20 min clock.

Metcon (10 Rounds for reps)

Every 1 min for 10 mins, alternating between:

10 Deadlifts, 275/185 lbs

15 Box Jump Overs, 24/20 in
*scale load before reps

Form Discussion

–10 min Handstand or HS Walk Practice

CFA112117


CrossFit Altius – CrossFit

Warm-up

100′ jog

50′ high knee

50′ butt kickers

50′ side shuffle

50′ side shuffle

50′ toy soldiers

10 ring row

10 push-up

10 jump squat

Metcon (Time)

For time:

Run 2000m (4 laps)

100 Double Unders (200 singles)

80 Air Squats

60 Chest-to-bar Pull-ups

40 Abmat Sit-Ups

20 Clean & Jerks, 115/75 lbs

10 HSPU

*TIME CAP 45 mins

*scale C2B to pull ups

*scale HSPU to pike or floor pike push-up

Cool Down

–Foam Roll/Smash Upper Back and Lats

–2-3 min

CFA112017


CrossFit Altius – CrossFit

Warm-up

2Rds:

–Row :45 sec

–7 PVC OHS

–7 Deadlift (barbell)

–7 Hang Muscle Clean (barbell)

Squat Snatch + OHS (1-1-1-1-1 Climbing)

One full snatch + 2 OHS
*Scale to Power Snatch + 2 OHS

Metcon (Time)

For time:

Row, 1000 m

50 Overhead Squats, 115/75 lbs

25 Hang Power Cleans, 115/75 lbs

Cool Down

*Couch stretch :90 sec per side

*Banded lat stretch :90 sec per side