CFA083118


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Quad Stretch

Active Spidermans

10 PVC Pass Throughs

Side Lunges

Air Squats

10 PVC Pass Throughs (More Narrow)

Push-up to Down Dog

Active Samson

10 PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

3 Position Power Snatch (Build to a heavy)

From the hip/above knee/floor
These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Daily Dozen (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups
*First scale will be jumping BMU.

*Second scale will be Jumping C2B PU

Cool Down

Foam Roll Lats for 1:00 per side

CFA083018


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Squat Hold*

Quick Single Unders

Air Squats

Push-up to Down Dog

Front Squat (3 x 5)

Pick a challenging weight and complete three sets across. This is not climbing.

Annie’s on the Run (Time)

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run
If unable to run, complete one of the following:

250/200 Meter Row

15/10 Calorie Assault Bike

20/15 Schwinn Bike

Cool Down

Foam Roll Calves 1:00 per leg

CFA082918


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Active Samson + Air Squats

Faster Bike

Push-up to Down Dog

Handstand Push-ups (3 x 5 strict)

Partial Range HSPU (accumulate 15 reps)

Get into the handstand position and practice lowering until just before you lose control and press out of that.

Handstand Holds (2 max effort sets)

Facing into or away from wall
Everyone will complete this regardless of doing strict HSPU or Partial Range HSPU

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Cool Down

Banded Hammie Stretch 2:00 per side

CFA082818


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Active Spidermans

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

Back Squat (3 x 5)

This is across not climbing. Pick a tough weight and stay with that for 3 sets.

2k Row (Time)

Max Effort 2k Row

Cool Down

Banded Hammie Stretch 2:00 per side

CFA082718


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Walking Samson

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Powder Keg (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)
If unable to run, complete one of the following:

For the 600 Meter Run:

750/600 Meter Row

45/30 Calorie Assault Bike

60/45 Schwinn Bike

For the 400 Meter Run:

500/400 Meter Row

30/21 Calorie Assault Bike

40/30 Schwinn Bike

For the 200 Meter Run:

250/200 Meter Row

15/10 Calorie Assault Bike

20/15 Schwinn Bike

Cool Down

3:00 min wall hip stretch

CFA082518


CrossFit Altius – CrossFit

Warm-up

6 mins Rowing Biathlon

Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a lacrosse ball at a wall ball target from 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Whoever has the most calories at the end is the winner.

Back Squat (Percentage work)

All Sets completed “On the 2:00”

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 75%

4 Reps @ 80%

2 Reps @ 85%

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down

Group Walk

CFA082318


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans

Shipwreck (Time)

5 Rounds For Time:

500 Meter Row

10 Power Cleans (75/55)

16 Reverse Lunges (75/55)

24 AbMat Sit-ups

Cool Down

Group walk around building

CFA082218


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Active Spidermans

Faster Bike

Active Samson

Barbell Warmup

5 Good Morning

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Snatch (20 mins to work to a heavy single)

Half Bad (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

200m Run

15 Pull-Ups
*If unable to run complete 20/15 cal assault bike

30/23 cal airdyne

Cool Down

Banded Hammie stretch 2:00 per leg

CFA082118


CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Air Squats

PVC Pass Throughs

Barbell Warmup

5 Good Morning

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Push Press (Heavy set of 3)

Sky Hook (Time)

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Cool Down

Banded Shoulder stretch 1:00 per arm

CFA082018


CrossFit Altius – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Walking Samson

High Knees

Butt Kickers

Back Squat (Percentage work)

All Sets completed “On the 2:00”

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 75%

4 Reps @ 80%

2 Reps @ 85%

Country Mile (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)
*30 min Time Cap

The run should be scaled to complete in an appropriate time. Scale back to 800m in order to stay moving.

If unable to run, complete one of the following

2000/1600 Meter Row

115/80 Calorie Assault Bike

160/115 Calorie Schwinn Bike

Cool Down

Couch Stretch 1:00 per leg