CFA123017


CrossFit Altius – CrossFit

Warm-up

Banded Shoulder Stretch 1 min/side

2Rds

–Jog 200 meters

–5 Windmill/side

–10 Band Good Morning

Front Squat (Find a heavy 3)

–Find a heavy set of 3 then back off to a heavy set of 10

Front Squat (Find a heavy 10)

–Find a heavy set of 3 then back off to a heavy set of 10

Metcon (Time)

For time:

DB Single Arm Carry, 50/35 lbs, 400 m

100 Dumbbell Hang Squat Snatches, 50/35 lbs

100 Single Arm DB Push Press, 50/35 lbs

DB Single Arm Carry, 50/35 lbs, 400 m
In teams of 2

–Complete each move before moving on to the next.

Partners can divide work any way.

–Compare to 6/3

–Goal: Just get it done

CFA122917


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–30 Singles

–10 x Lunge right, lunge left

–5 Kip Swing

–5 OHS PVC

Deadlift (Work to a heavy 3)

–15 min to build to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

15 Power Snatches, 75/55

10 Toes-to-bars

15 Thrusters, 75/55

10 Toes-to-bars
–Goal: Focus on cycling the bar and breaking weightlifting movements into no more than 2 sets

Cool Down

–Easy Row, Ride or Jog 5 min

CFA122817


CrossFit Altius – CrossFit

Warm-up

Row 500 meters

2 Rounds

–10 Kneeling Shoulder Tap

–10 Banded Press

–10 Jump Squats

Back Squat (3×5)

70-80% Across

Metcon (Time)

For Time:

100 Perfect Push Ups

Rx=Everytime you break run 200 meters

Rx+=Everytime you break run 400 meters

*Changed due to weather=Row 200/400 meters each break

–Goal: Break no more than 6 times

Cool Down

Couch stretch :90 per side

CFA122717


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–3 Press

–4 Muscle Clean

–5 Front Squat

–keep the weight light but try to add some weight each round, rest as needed between rounds

Clean and Jerk (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.

Metcon (3 Rounds for reps)

For 3 cycles:

AMRAP in 3 mins of:

Shuttle Run, 40 m

40 Double Unders

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

–40 m shuttle run 10 m down and back x 2
*Sub 8 cals on Bike for run

Banded Plank Holds (3x:30 sec)

CFA122617


CrossFit Altius – CrossFit

Warm-up

3 Rounds of Rowling

–try to row so you stop right on 100 meters (no rowing past 80 meters)

–however many meters you are off do that many air squats (cap at 10)

EMOM 5 min

–8 Close Grip Push Up

–3 Jumping Ring Dip

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 17 mins of:

50 Row Calories

40 Wall Balls, 20/14 lbs

20 Handstand Push-ups

10 Dips

20 Handstand Push-ups

40 Wall Balls, 20/14 lbs

50 Row Calories

*Scale HSPU to Pike PU from box or floor/ seated DB Press
Rx+=

75 Row Calories

50 Wall Balls, 20/14 lbs

25 Handstand Push-ups

15 Muscle-ups

25 Handstand Push-ups

50 Wall Balls, 20/14 lbs

75 Row Calories

Metcon (Time)

For time:

50 AbMat Sit-ups

50 Banded Good Mornings

CFA122317


CrossFit Altius – CrossFit

Warm-up

Row/Bike 2 mins

-Then start working uo on movements lightly to working weight. This will be completed within 10 mins.

12 Days of Christmas (Time)

For Time: 45 min cap

1 Clean and Jerk 115/75

2 Burpees

3 C2B (pull ups)

4 KB Swings 70/53

5 Ring Dips (push ups)

6 Ab-Mat Sit-Ups

7 Thrusters 115/75

8 KB SDHP 70/53

9 Walking Lunges

10 Wall Balls 20/14

11 Box Jumps 24/20 (step ups)

12 Power Snatch 115/75

**Scales in parentheses, lower weights as needed. Do this workout just like the song :)…1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1,…etc.

Cool Down

5 mins rolling issues

CFA122217


CrossFit Altius – CrossFit

Warm-up

Row/Bike 3 mins

2 Rounds

Burgener warm up for snatch with PVC

1 Round

Burgener warm up with empty bar

Hang 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.

Metcon (10 Rounds for reps)

Every 1 min for 10 mins, alternating between:

10 Power Snatches, 95/65 lbs

10 Bar Facing Burpees

Cool Down

Banded shoulder stretch from rig 2:00 per side

CFA122117


CrossFit Altius – CrossFit

Warm-up

Banded Front Rack :90 sec each side

3 rds:

10 jump squat

10 empty bar good morning

Front Squat (Every 1 min for 10 mins)

–Use 85-90% across all sets

Metcon (7 Rounds for reps)

Every 2 mins for 14 mins do:

8 Box Jump Overs, 24/20 in

17/15 Row Calories

Cool Down

400m walk

CFA122017


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–5 Bear Complex w/ empty bar (power clean, front squat, push jerk, back squat, btn push jerk)

–10 Laying Leg Raise

–10 Cal Row

Back Squat (7-7-7)

Use the heaviest weight you can for each set.

Metcon (Time)

3 rounds for time of:

10 Clean & Jerks, 135/95 lbs

20 GHD Sit-ups
*Scale GHD to weighted Abmats. You pick weight

–Goal: Sub 8 min

Cool Down

Post Work:

–200 meter KB Front Rack Carry (light)

–Banded Hammie Stretch :90 sec/side

CFA121917


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–3 Kip Swing + 1 Pull Up

–7 Goblet Squat

–20 Plyo Skier

Deadlift (5×5 @70% across)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

40 Double Unders

20 Wall Balls, 20/14 lbs

10 Chest-to-bar Pull-ups
*Scale DU to 80 Singles or 40 DU attempts

Cool Down

Couch Stretch :90 per side