CFA092918

CrossFit Altius – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

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 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Heartburn (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees
Scale as partner. 400m run relay style then each round relay style.

Cool Down

Group Walk

CFA092818

CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

PVC Strict Press and Reach

Active Samson

Lateral Jumps over PVC

Active Spidermans

Slow PVC Overhead Squats

Push-up to Down Dog

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Snatch (20 mins to work to a moderate full snatch)

Twist and Shout (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders
*80 single unders for doubles

Cool Down

Foam roll calves 2:00 each

CFA092718

CrossFit Altius – CrossFit

Warm-up

## 1 Minute

Easy Row

Active Samson

## :45 Seconds

Moderate Row

Active Spidermans

## :30 Seconds

Faster Row

Push-up to Down Dog

Handstand Push-ups (Strict 3 max sets)

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

Amphibious (Time)

3 Rounds:

200 Meter Farmers Carry (53’s/35’s)

400 Meter Run

800 Meter Row

Cool Down

wall hip stretch 2:00

CFA092618

CrossFit Altius – CrossFit

Warm-up

## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Walking Samson

5 Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Push Press (Build to a heavy set of 10)

Clothesline (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.

Cool Down

Couch stretch 2:00 per leg

CFA092518

CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strict Pull-ups (5 max sets)

Struggle Ups Struggle Downs (1 x 10)

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count.

Active Bar Hang (3 x 20 seconds)

Hang on bar with active shoulders
20 sec work 40 seconds rest as a group

Flip Flop (Time)

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike/Row

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row/Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

*If you start on rower then you finish on bike. If you start on bike you finish on rower.

Cool Down

Banded Hammie stretch 2:00 per leg

CFA092418

CrossFit Altius – CrossFit

Warm-up

#:30 seconds

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Front Squat (3 x 5 moderate)

These sets are intended to be challenging, but something that athletes can move very well with. The priority is movement over load.

Wasabi (Time)

For Time:

1,000 Meter Run (2x400m laps +200m)

40 Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees

Cool Down

wall hip stretch 3:00

CFA092218

CrossFit Altius – CrossFit

Adderall (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.
If unable to run, complete one of the following:

**1 Mile Run**

2000/1600 Meter Row

115/80 Calorie Assault Bike

160/115 Calorie Schwinn Bike

**800 Meter Run**

1000/800 Meter Row

60/42 Calorie Assault Bike

40/30 Calorie Schwinn Bike

**400 Meter Run**

500/400 Meter Row

30/21 Calorie Assault Bike

40/30 Calorie Schwinn Bike

Warm-up

:30 Seconds

Quad Stretch

Active Samson

Front Rack Stretch

Side Lunge

Active Spidermans

Child’s Pose

Push-up to Down Dog

Air Squats

Wrist Stretch

Cool Down

Group Walk

CFA092118

CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Quad Stretch

Jumping Jacks

Air Squats

Easy Single Unders

Push-up to Down Dog

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Back Squat (5 x 3 @ 80%)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Foam Roll Calves 2:00 per side

CFA092018

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 Pass Throughs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Shoulder Press

5 Snatch Grip Stiff-Legged Deadlifts

Handstand Walk (Work for 10 minutes)

Metcon (Time)

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

Bench Press 135/95

Pull-Ups
Rx+ =

Bench Press Body Weight

Strict Pull-Ups

Cool Down

Banded Shoulder Stretch 1:00 per arm

CFA091918

CrossFit Altius – CrossFit

Warm-up

:30 Seconds

Quad Stretch

Jumping Jacks

Air Squats

Easy Single Unders

Push-up to Down Dog

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Power Clean (Build to a heavy set of two)

15 min running clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-4 T2B

-8 Ring Dips

-12 Wall Balls

Cool Down

Banded Hammie Stretch 1:00 per leg