CFA053018


CrossFit Altius – CrossFit

Warm-up

Back Squat (4×3 @ 75%)

On a running 20 min clock

Double Decker (AMRAP – Rounds and Reps)

“Double Decker”

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Cool Down

Couch Stretch 2:00 per side

CFA052918


CrossFit Altius – CrossFit

Warm-up

:30 seconds

Very Easy Bike

Active Spidermans

Easy Bike

Active Samson

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Deadlift (1 x 1)

You will have 25 minutes to establish a max for the day

Metcon (AMRAP – Reps)

“Recess”

AMRAP 10:

3 Calorie Row, 3 Kettlebell Swings (53/35)

6 Calorie Row, 6 Kettlebell Swings (53/35)

9 Calorie Row, 9 Kettlebell Swings (53/35)



Continue to add (3) Repetitions Per Round

Cool Down

Banded Hammie Stretch :90 per leg

Murph!!


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Quad Stretch

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run

CFA052618


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Bike Drop (Time)

Teams of 3:

For Time (30 Minute Cap):

90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55)

90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65)

90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80)

90/60 Calorie Schwinn Bike, 30 Power Snatches, 30 Thrusters (135/95)

90/60 Calorie Schwinn Bike, 15 Power Snatches, 15 Thrusters (155/105)
If unable to Schwinn Bike, complete one of the following:

65/45 Calorie Assault Bike

90/60 Calorie Row

Sprint 200 Meters (Each Partner)

Cool Down

Group Walk

CFA052518


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Jog

Quad Stretch

Straight Leg Kicks

Medium Jog

Walking Samson

Slow Air Squats

Fast Jog

Toe Walk

Heel Walk

Front Squat (4 x 2)

On a running 20 minute clock:

Try to add 5 or 10 lbs to your one rep max and recalculate your percentages off the new number

70% x 2

80% x 2

85% x 2

90% x 2

Boat Race (3 Rounds for reps)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds
If unable to run complete one of the following:

40/28 Calorie Schwinn Bike

28/20 Calorie Assault Bike

Cool Down

Foam Roll legs 5 mins

CFA052418CFA


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Walking Samson

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Mano y Mano (Calories)

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler

If Teams of 5-7 Each: 2-3 Bikes + Prowlers
Today we will randomly divide the class into two teams. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

Cool Down

Group Walk

CFA052318CFA


CrossFit Altius – CrossFit

Warm-up

2 mins rower or bike

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Deadlift (4 x 2)

Try to add 10 lbs to your one rep max and recalculate the percentages off the new number

70% x 2

80% x 2

85% x 2

90% x 2

Snake Bite (Time)

21-15-9:

Squat Snatches, 95/65

C2B Pull ups
Scale to:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

Cool Down

Banded Hammie Stretch :90 per leg

052218CFA


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Row

Push-up to Down Dog

-:10 sec transition

Medium Row

Active Spidermans

-:10 sec transition

Faster Row

Active Samson

Shoulder Press (4×2)

Try to add 5 lbs to your one rep max and recalculate your percentages off the new number.

70% x 2

80% x 2

85% x 2

90% x 2

Anchored Down (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees
The score today is the slowest of the five rounds.

Cool Down

Couch Stretch 2:00 per leg

CFA052118


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Lateral Hops

Push-up to Down Dog

Front to Back Hops

Active Spidermans

Single Unders

Active Samson

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Back Squat (4×2)

Try to add 5 or 10 lbs to your one rep max and recalculate your percentages off the new numbers.

70% x 2

80% x 2

85% x 2

90% x 2

Double Crossed (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set
Scale DU to 60 Singles or 20 S. Shows

Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh.

Cool Down

Foam Roll Calves :90 per leg

CFA051918


CrossFit Altius – CrossFit

Warm-up

Run 200 Meters

50′ Quad Stretch

50′ Knee to Chest

50′ Solider Kicks

50′ Walking Samson

50′ Toe Walk

50′ Heel Walk

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Lava Run (Time)

600 Meter Hill Run

50 Overhead Squats (45/35)

600 Meter Hill Run

50 Thrusters (45/35)

600 Meter Hill Run

50 Front Squats (45/35)
One full lap around building plus hill on side drive

* If unable to run sub with

60/40 Calorie Schwinn

40/30 Calorie Assault Bike

Cool Down

Group Walk