CFA113018


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

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 (3 x 5 Across)

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

Cool Down

Couch Stretch 1:00 per side

CFA112918


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

1 Arm Farmers Carry Right Arm

Active Samson

1 Arm Farmers Carry Left Arm

Active Spidermans

Dumbbell Goblet Squats

Push-up to Down Dog

Push Jerk (Work to a heavy single)

Arm Candy (Time)

6 Rounds:

15/12 Calorie Assault Bike

12 Burpees

100 Meter Farmers Carry (53’s/35’s)

Cool Down

Wall hip stretch 2:00

CFA112818


CrossFit Altius – CrossFit

Warm-up

## Line Drills

200 Meter Run

*1/2 way down each

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Walking Samson

High Knees

## 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 in 15 mins)

Clean House (5 Rounds for reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

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

500/400 Meter Row

28/20 Calorie Assault Bike

40/28 Calorie Schwinn Bike

Cool Down

Wall Hip Stretch 3:00

CFA112718


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

*Using 10# Plate *

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Chuck Core Work (No Measure)

3 rds:

20 slow abmat sit-ups

15 toe touch

20 slow bicycle

10 decline spiderman push-ups

Cool Down

Foam roll calves 2:00 each

CFA112618


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Easy Row

Active Spidermans

Easy-Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Freedom Sauce (4 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row

Overhead Squat (Work to a heavy single in 15 mins)

Cool Down

Couch Stretch 1:00 per side

CFA112418


CrossFit Altius – CrossFit

Warm-up

3 rds Rowling

*max burpees today will be 8

Power Clean (Work to a max)

Loose Cannon (3 Rounds for reps)

3 Rounds:

3:00 Calorie Row

2:00 shuttle sprints

1:00 Sit-Ups

Rest 2 Minutes Between Rounds

Cool Down

Group Walk

CFA112318


CrossFit Altius – CrossFit

Warm-up

## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

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

Fair Share (Time)

Teams of 3

2 Rounds For Time (30 Minute Cap):

200 Meter Run (Each)

100 Dumbbell Snatches (50/35)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)
If unable to run, complete one of the following:

250/200 Meter Row

14/10 Calorie Assault Bike

20/14 Calorie Schwinn Bike

Cool Down

Group Walk

Thanksgiving Murph


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Jumping Jacks

Quad Stretch

Knuckle Drags

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
### “Murph” (Partitioned)

1 Mile Run

20 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### “Murph” (Option A)

800 Meter Run

7 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

### “Murph” (Option B)

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1 Mile Run

1/2 Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run

CFA112118


CrossFit Altius – CrossFit

Warm-up

## Line Drills 1/2 way each

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Walking Samson

High Knees

Butt Kickers

Skip for Height

Skip for Distance

*2 rds PVC Burgener Warm Up

Snatch (Work to a heavy single)

Clockwork (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

12 Box Jumps (24/20)

21 Abmat Sit-ups

Cool Down

Wall Hip stretch 3 mins

CFA112018


CrossFit Altius – CrossFit

Warm-up

## 20 Seconds

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog (In Place)

Faster Jog

Air Squats (In Place)

High Knees

Butt Kickers

Strict Handstand Pushups (3 x 6)

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

Full Count (Time)

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Row

200 Meter Wall Ball Run (20/14)

Cool Down

Banded Hammie Stretch 2:00 per leg