Saturday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

Teams of 2

Buy-In:

150 Wall Balls (Heavy or High)

In the remaining time…

AMRAP of:

15 Thrusters (115/75)|(75/55)

15 C2B Pull-Ups

(Score is Rounds + Reps)

Friday


CrossFit Altius – CrossFit

Question of the Day

What book would you like to read?

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

Thursday


CrossFit Altius – CrossFit

Question of the Day

What is your favorite book from your childhood?

Warm-up

Warm-up (No Measure)

PLAY A GAME!

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

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

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

Wednesday


CrossFit Altius – CrossFit

Question of the Day

What is your favorite book from adulthood? (Younger athletes can mention their current favorite.)

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)|(65/45)*

9 Up-Downs

9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

Monday


CrossFit Altius – CrossFit

Question of the Day

What is the first novel you ever read?

Warm-up

Warm-up (No Measure)

2:00 EZ on the Bike — Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)

5/5 DB Single Arm Power Clean

5/5 DB Single Arm Press

5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*

7 Ring Muscle-Ups or Burpee Pull-Ups

21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

Saturday


CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

Friday


CrossFit Altius – CrossFit

Question of the Day

Which planet rotates on a vertical axis and has a thin layer of rings around it?

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 jumps over, perform a push up and hold in plank as P2 crawls under.

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

then…

3 ROUNDS — 3 REPS OF EACH…

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

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

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, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

Thursday


CrossFit Altius – CrossFit

Question of the Day

Which planet in our solar system is the biggest?

Warm-up

Warm-up (No Measure)

1:00 Bike (Easy Pace)

3 ROUNDS…

10 Alt Box Step Ups (20″)

10 KB Deadlifts

10 Sit Ups

1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

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

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

Wednesday


CrossFit Altius – CrossFit

Question of the Day

How many planets are in our solar system?

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

Tuesday


CrossFit Altius – CrossFit

Question of the Day

What is the FOURTH rock from the sun?

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)