CFA062918


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Row

Medicine Ball Foot Taps

Medium Row

Push-up to Down Dog

Faster Row

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Handstand Push-ups (3 x 6 Strict)

Elevated HSPU (3×6)

Start with the lowest help. 3 abmats/2 abmats/1 abmats

Pike Push Ups (1 max set to failure)

From a box or floor perform a pike push up

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

400m walk immediately following FGB

CFA062818


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

50′ Quad Stretch

50′ Knee to Chest

50′ Solider Kicks

50′ Side Lunge

50′ Walking Samson

50′ Walkouts

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Metcon (Time)

“Team Tosh Sprints”

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run
In this sprint style workout, Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

Banded Plank Holds (3 x :45 )

Cool Down

5 mins foam rolling any area that hurts

CFA062718


CrossFit Altius – CrossFit

Warm-up

:20 Seconds

Jumping Jacks

Quad Stretch

Side Lunge

Active Samson

Active Spiderman

Air Squats

Push-up to Down Dog

Hollow Hold

Front Squat (Build to a heavy triple)

Heartbreak Kid (Time)

3 Rounds: (RX+)

10 Front Squats, 185/135 – no rack

20 C2B

50 Double Unders

3 Rounds: (RX)

10 Front Squats, 135/95 – no rack

20 Pull-ups

150 Single Unders

Cool Down

Foam roll calves :90 per leg

CFA062618


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Fast Row

Active Samson

Another Clean and Jerk Complex (Every 2:00 for 6 rds)

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
10 mins to warm up to find a weight to hit these across each set

Captain Crunch (3 Rounds for calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Cool Down

Banded Hammie stretch :90 per side

CFA062518


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

50′ Quad Stretch

50′ Knee to Chest

50′ Solider Kicks

50′ 3 air squats + broadjump

50′ Walking Samson

50′ Toe Walk

50′ Heel Walk

Back Squat (Build to a heavy triple)

Instep Inferno (Time)

4 Rounds:

400 Meter Run

50 Air Squats
If unable to run, complete one of the following:

500/400 Meter Row

40/28 Calorie Schwinn Bike

28/20 Calorie Assault Bike

Cool Down

Couch Stretch 2:00 per side

CFA062318


CrossFit Altius – CrossFit

Warm-up

50 feet:

Quad Stretch

Knee to Chest

Straight Leg Kick

Side Lunge

Walking Samson

3 Air Squats + Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers

2 rds:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Wreck Yourself (Time)

“Wreck Yourself”

Teams of 3

For Time:

600 Meter Hill Run

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Hill Run

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Hill Run

12 Rope Climbs

50 Squat Cleans (135/95)

*Carry 45/25 plate on runs

*Strict Chin-ups for Rope Climbs 18/27/36

Cool Down

Group Walk

CFA062218


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Walkouts

10 minutes to warm bench press up to weight in workout

Strict Lynne (10 Rounds for reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

-Rest 3 Minutes Between
*Scale weight as needed to complete 12 to 15 reps.

*Ring Row for PU.

Weighted Sit-ups (3×20)

Heavy

Cool Down

Rig Pec Stretch :90 per side

CFA062118


CrossFit Altius – CrossFit

Warm-up

John Deere (Time)

“John Deere”

For Time:

21-15-9

Row Calories

Shuttle Run 10 meters

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Shuttle Run 10 meters

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Shuttle Run 10 meters

Cool Down

Foam Roll 5 mins

CFA062018


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Easy Single Unders

Active Spidermans

Higher Single Unders

Active Samson

3 Position Power Snatch (Build to a heavy single complex)

From the hip/above knee/floor
1 from the hip

1 from above the knee

1 from floor

*Once you start do not drop the bar. You can re-grip during the complex as long as you don’t set bar down.

Double Dribble (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)
*150 singles

Cool Down

Roll calves 2 mins each

CFA061918


CrossFit Altius – CrossFit

Warm-up

2 mins bike

3 rds:

10 air squats

10 dynamic calves

10 ring rows

Front Squat (Percentage work)

5@75%

1@80%

5@75%

1@85

5@75%

1@90%

Kelen Helly (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
*Time Cap 30 mins

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

* If unable to run, complete one of the following:

500/400 Meter Row

40/30 Calorie Schwinn

25/15 Calorie Assault Bike

Cool Down

Couch Stretch :90 per side