CFA013119


CrossFit Altius – CrossFit

Warm-up

## 1 Minute

PVC Straight Legs Swings*

Active Samsons

## 45 Seconds

PVC Pass Throughs

Mountain Climbers

## 30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Hang Power Snatch + Power Snatch (On the Minute x 10: Record final weight)

1 Hang Power Snatch + 1 Power Snatch

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cool Down

Foam Roll hammies and lower back 3:00

CFA013019


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Side Lunges

Higher Single Unders

Active Spidermans

## Double Dumbbell Warmup (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Paused Back Squat (5 Sets of 2 7 Seconds Down. 3 Second Pause.)

Athletes will have 15 minutes to complete their 5 sets of 2 tempo pausing back squats. Athletes can take a few warmup sets before they get to their first working set. Control takes priority over load. Athletes can use their rack buddies to hold themselves accountable on the negative and pause.

After Party (Time)

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

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

Cool Down

Wall Hip Stretch 2:00

CFA012919


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Easy Jog

Knuckle Drags

Moderate Jog

Push-up to Down Dog

Faster Jog

Banded Good Mornings

## Alternate Barbell Warmup

10 Stiff-Legged Deadlifts

5 Strict Presses

10 Elbow Rotations

5 Back Squats

10 Good Mornings

Midline

3 Giant Sets:

20 weighted abmats (no foot anchor)

20 slow alternating hanging knee raises

20 superman

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

18 10 meter shuttle sprints

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

Cool Down

Banded Hammie Stretch 1:00 per side

CFA012819


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Easy Row

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row

Active Spidermans

Plate Ground to Overhead

Faster Row

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strict Handstand Pushups (4 max sets)

Partial Range HSPU (4 max sets )

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

Push-ups (4 max sets)

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

Cool Down

Couch Stretch 1:00 per side

CFA012519


CrossFit Altius – CrossFit

Warm-up

AMRAP 4:

4 Calorie Bike

8 Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Hang Clean (Build to a heavy single)

Top Down (Time)

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)

*70/55 cals on Airdyne

Cool Down

Wall Hip Stretch 2:00

CFA012419


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Easy Shuttle Runs

Active Samson

Plate Hops

Moderate Shuttle Runs

Active Spidermans

Plate Ground to Overhead

Faster Shuttle Runs

Push-up to Down Dog

Plate Counterbalance Squat (Press Away on Descent)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (Build to a heavy 3)

No Brainer (Weight)

On the 3:00 x 5 Rounds:

21 Plate Hops

12 – 10 meter Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift
*Score will be the final weight completed on the Deadlift

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA012319


CrossFit Altius – CrossFit

Warm-up

## 1 Minute

Easy Bike

Slow Air Squats

## 45 Seconds

Moderate Bike

Push-up to Down Dog

## 30 Seconds

Faster Bike

Band Pull-Apart + Band Pass Through

## 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 (Build to a heavy single)

Girl Power (AMRAP – Rounds and Reps)

AMRAP 18:

20/15 Cal Row

3 Rounds of “Cindy”

10 Power Snatches (115/80)

Cool Down

Banded Lat Stretch 2:00

CFA012219


CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

Strict Handstand Pushups (4 max sets)

Partial Range HSPU (4 max sets)

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

Push-ups (4 max sets)

Layup (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

Cool Down

Wall hip stretch 2:00

CFA012119


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!

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Push Jerk (Build to a heavy set of 3)

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Cool Down

Banded Hammie 1:00 per leg

CFA011919


CrossFit Altius – CrossFit

Warm-up

5 mins of easy moving “Cindy” 5 pull ups/10 push ups/15 airsquats

Team “Angie” (Time)

45 min time cap:

Teams of 3:

300 pull-ups

300 push-ups

300 abmats

300 squats
We will scale back to ensure time appropriate. Scale Pull-Ups and Push-Ups back as needed

Cool Down

Group Walk