CFA103118


CrossFit Altius – CrossFit

Warm-up

## Line Drills

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

Team Cement Mixer (Time)

Teams of 2

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar
In this team twist, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious.

*If solo complete with “Ghost” and rest 1:1

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

500/400 Meter Row

28/20 Calorie Assault Bike

40/28 Calorie Schwinn Bike

Chuck Core Work (No Measure)

3 rds:

20 slow abmat sit-ups

15 toe touch

20 slow bicycle

10 spiderman push-ups

Cool Down

couch stretch 1:00 per leg

CFA103018


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Front Rack Stretch*

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch*

***Front Rack Stretch:** Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.*

## Modified Barbell Warmup 


5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Hang Power Clean (15 mins to build to a heavy set of three)

Hangman (Time)

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders
*Scale DU to double the reps or same number of S. Show

Cool Down

Foam roll calves :90 per leg

CFA102918


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Row

Active Samson + Air Squat

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

Back Squat (6/4/2)

Work to a heavy double

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)
In this simple couplet workout, athletes will move back and forth between the rower and the barbell, choosing a weight that they could complete 15+ repetitions unbroken when fresh. Within the workout, these sets are ideally completed unbroken, with 1 break maximum allowed per set.

Cool Down

Wall Hip Stretch 2:00

CFA102818


CrossFit Altius – CrossFit

Warm-up

## 6 Minute Bike + Active Stretching

3 Minute Easy Bike

1 Minute Active Samson

2 Minute Moderate Bike

1 Minute Active Spidermans

1 Minute Faster Bike

1 Minute Push-up to Down Dog

## Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Rough Rider (Calories)

AMRAP 10:

Bike for Calories

On the 1:00 – 2 Dumbbell Power Snatches

On the 2:00 – 4 Dumbbell Power Snatches

On the 3:00 – 6 Dumbbell Power Snatches

On the 4:00 – 8 Dumbbell Power Snatches

On the 5:00 – 10 Dumbbell Power Snatches

On the 6:00 – 8 Dumbbell Power Snatches

On the 7:00 – 6 Dumbbell Power Snatches

On the 8:00 – 4 Dumbbell Power Snatches

On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

Cool Down

Foam Roll Upper Thoracic and Lower Lumbar 5:00

CFA102618


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (Build to Heavy Set of 6-4-2)

22 mins total to complete

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

Cool Down

Banded Hammie Stretch 2:00 per leg

CFA102518


CrossFit Altius – CrossFit

Warm-up

## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Walking Samson

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

Squat Clean (Work to a heavy single)

Knuckle Sandwich (Time)

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run
*Athletes will choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with.

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

56/40 Calorie Assault Bike

80/56 Calorie Schwinn Bike

1000 Meter Row

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA102418


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Samson + Air Squat at Top

Faster Row

Active Spidermans

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Overhead Squat (Build to a heavy 3)

Coming from the rack, athletes will have 15 minutes to build to a heavy set of 3. During the first half of this time window, athletes can really focus on keeping the weights light and focus high. Completing 5-7 controlled reps for warmup sets will give athletes enough practice reps to feel ready to go for their heavier sets of 3. The goal here is to move exceptionally well

Ground Breaking (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

Cool Down

Wall Hip Stretch 2:00 total

CFA102318


CrossFit Altius – CrossFit

Warm-up

## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Walking Samson

High Knees

Butt Kickers

Skip for Height

Skip for Distance

## :30 Seconds

Hollow Hold

Arch Hold

Metcon (No Measure)

Core Work:

3 Sets:

:30 front plank on hands

:30 side plank right

:30 side plank left

-Rest 1 min

Bar Keeper Part 1 (AMRAP – Rounds and Reps)

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes
*If unable to run, complete a 500 meter row buy-in

*Regular Pull-Ups, Jumping Chest to Bar Pull-ups, or Ring Rows as scale

Bar Keeper Part 2 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

Bar Keeper Part 3 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike

Cool Down

Couch Stretch 2:00 per leg

CFA102218


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Farmers Carry (Right Arm)

Jumping Jacks

Farmers Carry (Left Arm)

Push-up to Down Dog

Farmers Carry (Both Arms)

Active Spidermans

## Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Push Press (5 x 2 climbing)

Hands Down (AMRAP – Rounds and Reps)

AMRAP 18:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)
*Scale DU to 60 singles or 30 S. Show

Cool Down

Foam Roll Calves 2:00 per leg

CFA102018


CrossFit Altius – CrossFit

Warm-up

## 1 Minute

PVC Pass Throughs

Active Samson + Air Squat at Top

## :45 Seconds

Slow PVC Overhead Squats

Active Spidermans

## :30 Seconds

Lateral Jumps Over PVC

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

Boats and Toes (Time)

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

Cool Down

Group Walk