Saturday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Holds the Wall Ball overhead and Bikes (legs only)

Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Friday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

Thursday


CrossFit Altius – CrossFit

Question of the Day

What is one thing you are thankful for today?

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP (Have athlete get into groups of 2)

400m Run aka Turkey Trot

-THEN-

4 ROUNDS EACH

PARTNER 1

10 Air Squats

5 Inchworms

10 Up Downs

5 Glute Bridges (:02 Hold at the top)

PARTNER 2

Plank Hold

Jay Bondy (2 Rounds for reps)

AMRAP 20:00 x 2

*No rest between AMRAPs but each AMRAP is scored Separately.

Jay:

22 Air Squats

12 T2B

9 Burpees

Bondy:

6 pull-ups

11 burpees

24 sit-ups

*wear a vest 20/14

Score each 20min AMRAP separately with only reps, not rounds and reps

1 round of Jay =43

1 round of Body =41

Wednesday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike or Row

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

14/12 Cal Bike/Row

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike/Row

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Tuesday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

Monday


CrossFit Altius – CrossFit

Question of the Day

Would you rather bang the drums or blow a trumpet?

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
ATHLETE GOAL → We want to see good positions on the Push Press in the Strength. Athletes should be able to finish the first two sets confidently and then they can push it on the third set. Athletes need to push the workout on the Row and complete the HSPU in big sets, no more than 3!

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

Thursday


CrossFit Altius – CrossFit

Question of the Day

Placemats or tablecloths?

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike or Row

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball (30/20)|(20/15)

Cal Bike or Row

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Saturday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

Finisher

Metcon (No Measure)

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets-

Friday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

CFA112019


CrossFit Altius – CrossFit

Daily Mindset

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The difference between a terrorist and a police officer, is not malintent. Both in their own mind believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Question of the Day

0:00-3:00

What’s your most embarrassing misunderstanding?

Warm-up

3:00-15:00

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)

5 Snatch Grip Push Press

5 Snatch Grip Deadlifts

5 Overhead Squats

Pausing OHS

15:00-30:00

Build to a heavy single with a three-second pause in the bottom. Count Mississippi-ly!

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders
30:00-55:00

Choose weights and variations that will allow for 3-4 rounds today.

Cool Down

55:00-60:00

Foam Roll Calves, Quads, and Hamstrings for 5 total minutes.