Friday


CrossFit Altius – CrossFit

Question of the Day

Which Altius member would you want to have your six in a street fight?

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike or Row (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

Thursday


CrossFit Altius – CrossFit

Question of the Day

Which Altius member are you most likely to have a drink with?

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES*

1: Row

2: SA KB Work

3: Jump Rope Work + BW Movement

*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1

1: Easy Row

2: 8/8 SA Sumo Deadlifts

3: 30 Single Unders + Samson Lunges

Round 2

1: Moderate Pace Row

2: 8/8 SA Suitcase Deadlifts

3: 30 Alternating Leg Single Unders + Groiners

Round 3

1: Mod-Hard Row

2: 8/8 Single Leg RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row (Hard)

2: 25’/25’ SA Suitcase Carry

3: 30 Double Unders + Bent Over Row

Workout

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)

Wednesday


CrossFit Altius – CrossFit

Question of the Day

Which Altius member are you most likely to get arrested with?

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3-4 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

Tuesday


CrossFit Altius – CrossFit

Question of the Day

Which Altius member is most likely to “talk smack” to you?

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm-up should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike or Row

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

Monday


CrossFit Altius – CrossFit

Question of the Day

Who is the Altius member most likely to show up “twinning” with you?

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

Saturday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP

5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body

Switch after 5 reps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher

Metcon (No Measure)

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

Friday


CrossFit Altius – CrossFit

Question of the Day

What is your favorite cold breakfast cereal?

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Last seen 2018

Thursday


CrossFit Altius – CrossFit

Question of the Day

Oatmeal, grits, or Cream of Wheat?

Warm-up

Warm-up (No Measure)

PIZZA DELIVERY GAME!

Then…

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Reps)

Finisher

Metcon (Calories)

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

Wednesday


CrossFit Altius – CrossFit

Question of the Day

Bacon or sausage?

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

Tuesday


CrossFit Altius – CrossFit

Question of the Day

How do you like your eggs cooked?

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)