CFA033118


CrossFit Altius – CrossFit

Warm-up

2 Rounds

— Jog 200 meters

— 10 PVC Pass Thru

— 5 PVC Sotts Press

— 3 Kip Swing + 1 toe to bar + 3 Kip Swing

Deadlift (5-5-3-3)

You are logging you last 3

Metcon (Time)

Teams of 2

AMRAP 30 min

Teams of 2 for time:

— Run 800 meters (each)

— 40 Squat Snatch (115/75)

— 40 Toes to Bar

— Row 80 Calories

Goal: 2.5+ Rounds

both athletes run the 800 meters, the rest of the work can be shared and split up but only one person works at a time

Good Friday WOD


CrossFit Altius – CrossFit

Warm-up

3 min bike/row

3rds:

20 dynamic calves

10 rotational twists

5 inch worm with push up

Metcon (Time)

Faith Rx’d Passion WOD

For Time:

100 Double Unders

800M Barbell Carry (95/65)

100 Burpees

The workout was designed to help remind athletes of the pain and suffering Jesus experienced that day when He laid down His life in an act of sacrificial love for the human race.

The double unders remind us of the lashings he received for us. The barbell carry is symbolic of him carrying the cross and taking the weight of our sin upon himself. The burpees signify him conquering death by rising again.
Walk should be back rack unless you need to scale to front due to injury

Goal=Just get it done!

Cool Down

Roll Calves :90 per side

Couch Stretch :90 per side

CFA032918


CrossFit Altius – CrossFit

Warm-up

2 Rounds

— 30 Singles

— 7 Kang Squat Empty Bar

— 30 Singles

— 7 Hang Muscle Clean Empty Bar

— 30 Singles

— 7 Front Squat Empty Bar

— 30 Singles

Metcon (Time)

For Time:

— 30 Deadlift (225/185)

— 30 Box Jump Over (24/20)

— 30 Front Squat (185/135)

— 30 Box Jump Over

— 30 Hang Power Clean (155/105)

— 30 Box Jump Over
Goal: Sub 15 min

Weighted Sit-ups (3×20)

Heaviest weight you can use

Cool Down

Roll Calves :90 per side

CFA032818


CrossFit Altius – CrossFit

Warm-up

Deep Squat Hold 2 mins

3 rds:

50′ High Knees

50′ Butt Kicks

10 air squats

5 push ups

5 ring rows

Metcon (Time)

For Time:

— 5 Rounds of “Cindy” (5 pull up, 10 push up, 15 squat)

— Run 2500 meters

— 5 Rounds of “Cindy” (5 pull up, 10 push up, 15 squat)
*The run will be 5 full laps around building

*scale to 2500 meters on row

Cool Down

Couch Stretch 2 mins per side

CFA032718


CrossFit Altius – CrossFit

Warm-up

Row 2 mins

2 rds:

Burgener Warm Up

Snatch Pull + Power Snatch (1-1-1-1-1)

1 snatch pull into power snatch.

*Across

Metcon (4 Rounds for reps)

EMOM 20 min

— Min 1: 5 Double KB Front Squat (53/35)

— Min 2: 7 Double KB Push Jerk (53/35)

— Min 3: 9 HSPU

— Min 4: 11 Slam Balls (30/20)
*scale to Pike PU

Cool Down

Bar Hang Accumulate 2 mins

CFA032618


CrossFit Altius – CrossFit

Warm-up

2 Rounds

— 15 Band Pull Apart

— :10 sec Ring Support Hold

— :10 sec Bottom of Ring Dip Hold

— 15 Romanian Deadlift w/ barbell

Clean and Jerk (3-2-1)

These are full Clean and Jerk and not touch and go. Each rep reset.

Metcon (Time)

For Time:

21-18-15-12-9-6-3

— Ring Dip

— Swing (70/53)
Goal=Sub 13 mins

Cool Down

:60 per side rig peck stretch

:60 per side banded shoulder stretch

CFA032318


CrossFit Altius – CrossFit

Warm-up

-3 mins row

3 rds:

10 air squats

10 PVC pass through

5 empty bar press

5 ring rows

30 singles

Cool Down

Banded Shoulder Stretch :90 per side

Couch Stretch :90 per side

Metcon (AMRAP – Reps)

**If you are doing 18.5 on Saturday this is what you will do today. If not you will complete Open 18.5 today!

As many reps as possible in 20 mins of:

Assault Bike Calories, 9 mins

Single Under, 1 min

Assault Bike Calories, 9 mins

Single Under, 1 min

*We are scoring only single jumps
2 Rounds

–0-5 mins Bike RPE 12

–5-8 mins Bike RPE 14

–8-9 mins Bike RPE 16

–9-10 mins max rep Single Unders

RPE stands for= Rating Perceived Exertion (Borg Rating of Perceived Exertion Scale)

# Level of Exertion

6 No exertion at all

7

7.5 Extremely light

8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

CFA032218


CrossFit Altius – CrossFit

Warm-up

2 mins bike/row

2 rds

50ft high knees

50ft butt kickers

10 air squat

5 empty bar press

Shoulder Press (15 mins to work to a heavy single)

Metcon (Time)

On a running clock

4 Rds for time:

Run 200m

8 push-ups

16 medball clean 20/14

Rest 6 mins

4 Rds for time:

16 medball clean 20/14

8 push-ups

Run 200m

Cool Down

Pigeon Stretch 2 mins per side

CFA032118


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–10 ***Spiderman***

–5 ***roll over v sit***

–5 ***air squat***

–5*** ring row

Front Squat (1×3)

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

Front Squat (1×10)

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

Metcon (3 Rounds for time)

3 rounds, each round for time, of:

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

10 Handstand Push-ups

30 Kettlebell Swings, 53/35 lbs

5 Pull-Ups

Rest 2 mins between each round.
–Goal: Sub 4 mins/round

Rx+=

3 rounds, each round for time, of:

Double Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft

10 Strict Handstand Push-ups

30 Kettlebell Swings, 70/53 lbs

5 Muscle-ups

Cool Down

Accumulate 50 of each

–***face pull***

–***band pull apart***

CFA032018


CrossFit Altius – CrossFit

Warm-up

3 Rounds

–10 Barbell Good Morning

–10 Front Rack Lunge

–10 Reverse Grip Press

–Bike or Row :45 sec

Snatch (1×8 mins)

Every 1 min for 8 mins:

1 Snatch, 80% 1RM

Metcon (5 Rounds for reps)

Every 4 mins for 20 mins do:

Row, 300 m

15 Burpee Over Rowers

10 Deadlifts, 225/155 lbs
–Goal: 0:45 to rest between each round

*scale weight and/or rounds to 4 instead of 5

Cool Down

Banded ***hamstring stretch***

–:90 sec/side