CFA123118


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkouts

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (No Measure)

Open Gym. See a coach if you need help on what to do. Pick a goal that you haven’t completed this year and complete it!!

Cool Down

Wall Hip Stretch 3:00

CFA122818


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

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

Power Snatch + OHS +Squat Snatch (Build to a Heavy)

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Cool Down

Wall Hip Stretch 3:00

CFA122718


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Faster Jog

Side Shuffle (:15 Seconds Each Direction)

:15 Butt Kickers / :15 High Knees

:15 Bear Crawl / :15 Backwards Bear Crawl

Deadlift (Build to a heavy set of 5)

Bells and Whistles (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl

Cool Down

Banded Hammie Stretch 2:00 per leg

CFA122618


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Bike

Active Spidermans

Front Rack Stretch

Moderate Bike

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

3 position squat clean (Build to a Heavy 3-Position Squat Clean: )

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Stocking Stuffer (Time)

4 Rounds:

15 Burpees

20 Sit-Ups

25 Air Squats

Cool Down

Couch Stretch 2:00 per side

CFA122418


CrossFit Altius – CrossFit

12 Days of Christmas (Time)

For Time: 45 min cap

1 Clean and Jerk 115/75

2 Burpees

3 C2B (pull ups)

4 KB Swings 70/53

5 Ring Dips (push ups)

6 Ab-Mat Sit-Ups

7 Thrusters 115/75

8 KB SDHP 70/53

9 Walking Lunges

10 Wall Balls 20/14

11 Box Jumps 24/20 (step ups)

12 Power Snatch 115/75

**Scales in parentheses, lower weights as needed. Do this workout just like the song :)…1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1,…etc.

CFA122218


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Jumping Jacks

Active Samson

Front Rack Stretch

Lateral Jumps Over Barbell

Active Spidermans

Sit-ups

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

Powerpuff (Time)

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar
If unable to run, athletes can complete one of the following:

### 400 Meter Run:

30/21 Calorie Assault Bike

40/28 Calorie Schwinn Bike

500/400 Meter Row

### 800 Meter Run:

60/42 Calorie Assault Bike

80/56 Calorie Schwinn Bike

1000/800 Meter Row

Cool Down

Group Walk

CFA122118


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Knuckle Drags

Quad Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Air Squats

## Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Snatch (Work to moderate single)

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Cool Down

Couch Stretch 1:00 per side

CFA122018


CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Easy Bike

Easy Single Unders

Push-up to Down Dog

Moderate Bike

Quick Single Unders

Active Samson

Faster Bike

Higher Single Unders

Air Squats

Rope Climb (Work on climbs)

Strict Pull-ups (3 max sets)

Spin Cycle (AMRAP – Rounds and Reps)

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders
Equal Calorie Row

30/21 Calorie Schwinn Bike

*120 singles or 60 S Shows

Cool Down

Foam Roll calves 1:00 per leg

CFA121918


CrossFit Altius – CrossFit

Warm-up

## 1 Minute

Wide PVC Pass Throughs

Active Samson

## 1 Minute

PVC Around the Worlds

Active Spidermans

## 1 Minute AMRAP (For Quality)

3 Push-ups

5 Sit-ups

7 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

Overhead Squat (15 mins to build to a heavy 5)

Dead Arm (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Cool Down

Banded Hammie 1:00 per side

CFA121818


CrossFit Altius – CrossFit

Warm-up

## Fish Game

The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. The athletes with the highest score at the end of the 4 minutes wins!

Dopamine (5 Rounds for time)

5 Rounds, On the 5:00:

30/21 Calorie Row

30 Shuttle Sprints (10 Meters)

Cool Down

Wall Hip Stretch 3:00