CFA022718


CrossFit Altius – CrossFit

Warm-up

2 mins bike

2 rounds Burgener Warm-Up

Power Snatch + OHS (1-1-1-1)

Use the heaviest weight you can for each set.

*15 mins to complete

Warm-up

3 rds:

5 Ring Rows

5 Push Ups

5 empty bar press

Metcon (Time)

3 rounds for time of:

20 Chest-to-bar Pull-ups

15 Burpees

10 Clean & Jerks, 155/105 lbs
–Goal: Sub 15 mins

*scale C2B to Pull-Ups then Ring Rows or Jumping Pull-Ups

Cool Down

Foam Roll 5 mins

CFA022618


CrossFit Altius – CrossFit

Warm-up

Row or Bike

–1 min easy

–1 min moderate

–1 min quick

1 Rounds

–50′ ***Spiderman***

–50′ Lateral Lunge

–50′ Inchworm

Metcon (Weight)

Every 1 min for 30 mins: 2 Thruster + 20 Double Unders

*You pick load on Thruster

–Goal: Quality mechanics on the thruster

*Scale DU to 30 singles

Score is weight used for the thrusters

Cool Down

Super Set:

Superman 3×15

Banded Blank Holds 3x:40 sec

CFA022818


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–10 ***Pike Compression***

–10 Goblet Squat

–Row or Bike :45 sec

Front Squat (–Build up to a heavy set of 7)

*On a running 15 min clock

Metcon (Time)

For time:

10 Front Squats, 115/80 lbs

20 Weighted Abmat Sit-Ups 35/20

8 Front Squats, 115/80 lbs

16 Weighted Abmat Sit-Ups 35/20

6 Front Squats, 115/80 lbs

12 Weighted Abmat Sit-Ups 35/20

4 Front Squats, 115/80 lbs

8 Weighted Abmat Sit-Ups 35/20

2 Front Squats, 115/80 lbs

4 Weighted Abmat Sit-Ups 35/20
*Front Squats are taken from ground.

–Goal: Sub 12 mins

Rx+=155/105

Cool Down

–Couch Stretch 2 min/side

CFA030118


CrossFit Altius – CrossFit

Warm-up

Easy AMRAP 6 min

–5 floor Pike Push-Ups

–5 empty bar push press + push jerk

–Jog 100 meters

Push Press + Push Jerk (8×1)

Every 1 min for 8 mins: Push Press + Push Jerk

–Use 75% of your push press across all sets

Metcon (Time)

For time:

Row, 1000 m

30 Box Jumps 30/24″

Bike, 4 mins

20 Handstand Push-ups

Run, 800m

30 Slam Balls 30/20

Cool Down

Foam Roll 5 mins

The Open 18.1!!


CrossFit Altius – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

CFA022318


CrossFit Altius – CrossFit

There are two workouts posted. If you are doing the Open on Saturday you will scale back today and move. If you are not doing the Open with your team on Saturday you will hit 18.1 hard today!!

Warm-up

Row 3 mins easy pace

-3 Rds:

5 DB single leg deadlift each leg

5 DB shoulder press each arm

5 Hollow Rocks

Move and mobilize correctly!

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

8 Abmats

10 DB Hang C&J 35/20

200m Run

Move easy and stay loose.

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Cool Down

Spend 10 min foam rolling issues and get with Coach for suggestions.

CFA022218


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–10 PVC Press

–5 PVC Pass Through

–5 Roll Over V-Sit

Handstand Push-ups (3×5)

Strict. Spend time working on negatives if you cannot do them yet.

Metcon (2 Rounds for reps)

Every Other for 20 Mins:

–8/5 HRPU

–13/10 Cal Row

Cool Down

–Accumulate

–50 ***banded pull apart***

–50 ***banded face pull***

CFA022118


CrossFit Altius – CrossFit

Warm-up

Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min)

–Jump Rope

–5 Deadlift Empty Bar

–Air Squat

Front Squat (3-3-3)

-No more than 90% on any set

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 6 mins of:

3 Deadlifts, 275/185 lbs

9 Pull-ups

12 Lateral Bar Jumps
Goal=4+ rds

Cool Down

–3 Rounds

–10 ***Pike Compression***

–:30 sec Handstand Hold

–rest as needed between rounds and exercises

CFA022018


CrossFit Altius – CrossFit

Warm-up

Bike /Row 2 mins:

Burgener Warm Up x3 with PVC (Coach Led)

Snatch (10×1)

Every 1 min for 10 mins:

1 Snatch, 70% 1RM

Metcon (Time)

For time:

20 Hang Power Snatches, 95/65 lbs

Run, 800 m

15 Hang Power Snatches, 115/80 lbs

Run, 400 m

10 Hang Power Snatches, 135/95 lbs

Run, 200 m
*Row 800m/400m/200m

–Goal: Sub 14 mins

Cool Down

Banded Shoulder/Lat stretch :90 per side

CFA021918


CrossFit Altius – CrossFit

Warm-up

Easy AMRAP 6 min

–3***Kip Swing*** + 1 Pull Up + 3 Kip Swing

–:30 sec jump rope

–50′ Crab Walk

Deadlift (3×5)

Double overhand grip. No hook grip allowed.

Metcon (Time)

Rx

4 rounds for time of:

7 Chest-to-Bar Pull-Us

7 Ring Dips

21 Burpees

42 Double Unders

Rx+

4 rounds for time of:

7 Bar Muscle-ups

21 Burpees

42 Double Unders
–Goal: Sub 12 mins

*Scale DU’s to 100 singles each round

Cool Down

–Roll/Smash Calves :90 sec/side