CFA073118


CrossFit Altius – CrossFit

Warm-up

2 mins bike or row

:30 Side Lunge

:30 Active Spidermans

:30 Active Samson

:30 Push-up to Down Dog

Handstand Walk (15 mins of walking practice)

See Coach for proper scale

Pumped Up Game Changer (Time)

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

Cool Down

Banded Hammie Stretch 2:00 per leg

CFA073018


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Solider Kicks

Walking Samson

3 Air Squats + Broad Jump or walk

Back Squat (Build to a heavy 10 reps in 20 mins)

Foul Ball (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)
*30 min time cap

If unable to run, complete one of the following:

50/35 Calorie Assault Bike

80/55 Calorie Schwinn Bike

Cool Down

Couch stretch 2:00 per leg

CFA072818


CrossFit Altius – CrossFit

Warm-up

:45 Seconds

Push-up to Down Dog

Front Rack Stretch

Active Spidermans

Wrist Stretch

Active Samson + Air Squat

Child’s Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Limitless (3 Rounds for reps)

Teams of 3:

AMRAP 7:

100/70 Calorie Assault Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

80/60 Calorie Assault Bike

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Assault Bike

Max Thrusters (95/65)
*150/100 Calorie Schwinn Bike

120/80 Calorie Schwinn Bike

90/60 Calorie Schwinn Bike

*

Cool Down

Group walk around building

CFA072718


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

50′ Quad Stretch

50′ Knee to Chest

25’/25′ Side Lunge

50′ 3 Air Squats + Broad Jump

Front Squat (6×2)

On the 2:00 x 6:

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 60%

Sets 3-4 – 65%

Sets 5-6 – 70%

“Cement Mixer” (7 Rounds for time)

7 rounds

On the 3:00

400m Run

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

500/400 Meter Row

25/18 Calorie Assault Bike

40/28 Calorie Schwinn Bike

Cool Down

Foam roll quads 2:00 per leg

CFA072618


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Medicine Ball Foot Taps

Push-up to Down Dog

Medicine Ball Deadlifts

Active Spidermans

Squat to Medicine Ball

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Handstand Negatives (10×1)

Kick up on wall to start. Set body tight and start to lower. Slowly lower at a rate of 4 seconds until had touches mat. Kick up and repeat.

Handstand Holds (Max effort x 2)

Facing into or away from wall

Deadpool (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

21 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts
*We will score the last deadlift weight used.

* Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

Cool Down

Banded hammie stretch :90 per leg

CFA072518


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Active Samson + Air Squats

Fortitude (Calories)

EMOMx30

Odd: 15/12 Cal Row

Even: 15 Burpees

Modified Fortitude (Calories)

(Modified)

–AMRAP 30 min

–Odd: 13/11 Cal Row

–Even: 13 Burpees

Cool Down

Group walk around building

CFA072418


CrossFit Altius – CrossFit

Warm-up

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Walking Samson

3 Air Squats + 1 Broad Jump

Skip for Distance

Skip for Height

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Handstand Push-ups (3×5)

*strict not kipping

*If unable to complete move to Elevated HSPU

Elevated HSPU (3×5)

Start with the lowest help. 2 abmats/1 abmats

Pike Push Ups (3×5)

From a box or floor perform a pike push up
If unable to complete move to close grip push-ups

Close Grip Push-ups (3×5)

From toe or knee or box

Liquid Cocaine (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups
*Scale to pull-ups and then banded pull-ups

Cool Down

Banded Shoulder stretch :90 per side

CFA072318


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Easy Single Unders

Active Spidermans

Higher Single Unders

Active Samson + Air Squat

Modified Barbell Warmup

5 Stiff-Legged Deadlifts

5 Front Squats

5 Reverse Lunges (Each Leg)

5 Strict Press

5 Back Squats

Back Squat (5×3 @ 75+%)

Reverse Lunge (3 X 12 Climbing or across at a heavy weight)

Reverse Lunge (Front Rack)
athletes will complete 6 reps per leg

Sore Subject (2 Rounds for reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders

8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
*Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders.

* During the metcon, the empty barbells will come from the floor.

Cool Down

Foam Roll calves and hamstrings 1:00 per segment

CFAS072118


CrossFit Altius – CrossFit

Warm-up

:30 seconds

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Around the World

Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Front Squats

Partner Turtle Club (Time)

For Time:

40 Overhead Squats (95/65)

200 Meter Run

40 Thrusters (95/65)

200 Meter Run

30 Overhead Squats (95/65)

200 Meter Run

30 Thrusters (95/65)

200 Meter Run

20 Overhead Squats (95/65)

200 Meter Run

20 Thrusters (95/65)

200 Meter Run
*Split work as needed. Both partners must run together.

*If unable to run, complete 200 Meter Row

Cool Down

Group Walk

CFA072018


CrossFit Altius – CrossFit

Warm-up

:30 seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Fast Row

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Doce (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Cool Down

Banded hammie stretch 2 mins per leg