CFA043018


CrossFit Altius – CrossFit

Warm-up

:30/:30 rest :30

:30 Medball Foot Taps

:30 Air Squats

:30 rest

:30 Medball Deadlifts

:30 Air Squats

:30 rest

:30 Medball Slams

:30 Air Squats

Back Squat (4×2)

70% x 2

80% x 2

85% x 2

90% x 2

Spin Doctor (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)
*Scale DU to 60 singles

Cool Down

2:00 foam roll calf per side

CFA042818


CrossFit Altius – CrossFit

Warm-up

2 x :30 Seconds

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Metcon (Time)

“Century Club”

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

100 Thrusters (95/65)

100 Chest to Bar Pull-ups

100 Thrusters (95/65)

100 Power Snatches (95/65)

100 Box Jump Overs (24/20)

100/75 Calorie Row

25 Minute Time Cap

Cool Down

Coach choice

CFA042718


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

50′ Solider Kicks

50′ Walking Samson

50′ Walking Spidermans

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Front Squat (4×3)

60% x 3

70% x 3

75% x 3

85% x 3

Surfer on Acid (Time)

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

Cool Down

Couch Stretch :90 per side

CFA042518


CrossFit Altius – CrossFit

Warm-up

Easy Row :30

Push-up to Down Dog :30

Medium Row :30

Active Spidermans :30

Faster Row :30

Active Samson :30

Deadlift (4×3)

60% x 3

70% x 3

75% x 3

85% x 3

Metcon (Time)

“Full Circle”

For Time:

1500 Meter Row

100 Double Unders

3:00 min Cal Bike

100 Double Unders

1500 Meter Row
*Scale DU to 200 singles

Cool Down

Banded Hammie Stretch :90 per side

CFA042418


CrossFit Altius – CrossFit

Warm-up

2 mins bike/row

2 rds:

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Snatch (Build to a heavy single)

Metcon (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatches 95/65

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches



Up by (2) reps until finish
Rx+=

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

Cool Down

Banded Shoulder stretch :60 per side

CFA042318


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

10 Sit-ups

10 Air Squats

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

5 Box Jumps

5 Hand Release Push-ups

Back Squat (4×3)

60% x 3

70% x 3

75% x 3

85% x 3

Metcon (Time)

For Time:

200 Meter Run

26 Hand Release Push-ups

200 Meter Run

26 Kettlebell Swings (53/35)

200 Meter Run

26 Sit-ups

200 Meter Run

26 Deadlifts (75/55)

200 Meter Run

26 Air Squats

200 Meter Run

26 Box Jumps (24/20)

Cool Down

Couch Stretch :90 per side

CFA042118


CrossFit Altius – CrossFit

Warm-up

400m Run

Partner Wall Ball Toss

2 rds:

Chest pass x10

Overhead Pass x10

Rotational pass right x10

Rotational pass left x10

Seated pass x10

10 air squats each

Split Jerk (Work to a heavy single)

Take from the rack and work up to a heavy single

Metcon (Time)

Teams of Two For Time:

250 Wall Balls

*One partner works at a time

*At the top of each minute both partners must stop and complete 3 burpees until all 250 reps complete. Break work anyway needed.

Cool Down

Group Walk

CFA042018


CrossFit Altius – CrossFit

Warm-up

Bike or Row

— 2 min slow

— 2 min moderate

Burgener Warm Up x2 PVC

Hang Snatch (1-1-1-1-1)

Climbing

These should be full unless mobility is a concern and then scale to power

Metcon (Time)

3 Rounds

— 3 Rope Climb

— 50′ Farmers Carry (70/53)

Goal: Sub 8 min
*Scale Rope Climbs to 9 strict chin ups each round

Banded Plank Holds (3x:45 )

CFA041918


CrossFit Altius – CrossFit

Warm-up

3 Rds:

50′ High Knees

50′ Butt Kickers

50′ side shuffle right

50′ side shuffle left

50′ low skip

50′ high skip

20 dynamic calf stretch

Metcon (Time)

For Time:

— Run 1600 meters

— Run 1200 meters

— Run 800 meters

— Run 400 meters

Goal: Sustained efforts with 400 meter pacing of roughly :5-:10 sec off of your mile time

–Run 1600 meters // Jog 200 meters// –Run 1200 meters //Jog 200 meters// –Run 800 meters //Jog 200 meters// –Run 400 meters //Run at RPE of 18 and Jog at RPE of 12 for all intervals
*Scale run to Row equal distance on hard efforts and recovery efforts

*scale distance if needed with help of a coach

Cool Down

Foam Roll 10 mins anything in legs that is tired and/or sore

CFA041818


CrossFit Altius – CrossFit

Warm-up

Bike/Row 2 mins

3 rds:

Kang Squat x 5

3 Kip Swing + 1 Pull Up + 2 Kip Swing + 1 Pull Up

Power Clean and Jerk (EMOM 10)

Power Clean and then Jerk
Power Clean and Jerk

— OTM x 10 min

start at 50-55% and add 10/5 lbs each min

Metcon (Time)

3 Rounds

— 30 pull Up

— 20 Back Squat (135/80)

— 10 HSPU

*take back squat from the floor not rack
Rx+=

3 Rounds

— 30 CTB pull Up

— 20 Back Squat (185/95)

— 10 Strict Deficit HSPU (4.5″/3″)

Cool Down

Couch Stretch 2 mins side