Friday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

Would you rather control animals or control electricity?

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

Thursday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

What is your favorite hobby?

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

:30 Slam Ball Deadlift

:30 Groiners

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Push Press

:30 Cossack Squats

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Ground to OH

:30 Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Workout

Metcon (Time)

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time)

Wednesday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

What color is your toothbrush?

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

Tuesday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

Would you rather eat ONLY pizza for one year or NO pizza for one year?

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

Monday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

I say “fire” you say __________?

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

Saturday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)

Friday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

You are planning your last meal. What is the first thing you ask for?

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

NCFIT Baseline – Aerobic (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Thursday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

You are going back in time to spend five minutes with someone you know. What is the first thing you ask?

Warm-up

Warm-up (No Measure)

1 ROUND

9 Plate Deadlift

7 Up-Downs

5 Bootstrap + Inchworm

1 ROUND

9 Plate Press

7 Plate G2O

5 Burpees

1 ROUND

7 BB Good Mornings

7 Behind Neck Strict Press

7 Burpee to Plate

Workout

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

Shoulder Press (5-5-5-5-5)

FOR LOAD

5-5-5-5

Tempo Strict Press (1111)

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)

10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)

Tuesday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

You are completely lost in a metropolitan area you’ve never visited before. You have cellular service but no data…no gps or maps of any kind. Who is the first person you call?

Warm-up

Warm-up (No Measure)

2 minutes on a bike or rower, increasing intensity every 30 seconds

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

Monday


Announcements

Don’t forget to sign up for the Twisted 5K on 02/29/20!
www.unbrokenseries.com/twisted5k

CrossFit Altius – CrossFit

Question of the Day

You fall in a toilet in a public restroom and get stuck. What is the first thing you do?

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Weightlifting

Front Squat

5×5 across at a moderate weight on a 20 minute clock

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)