CrossFit Altius – CrossFit
Daily Mindset
Warm-up
0:00 – 12:00
## 30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
## Dumbbell Warmup
*Each Side (With 1 Light Dumbbell): *
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
Metcon (7 Rounds for reps)
“On the 1:30” x 7 Rounds:
12/9 Calorie Row
Time Remaining – Strict HSPU
12:00-30:00 (19:00-30:00)
Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run.
*If you have been using DB presses each week you will stick to last weeks weight and complete max reps
Rehearsal
30:00 – 35:00
## 1 Round
100 Meter Row
6 Dumbbell Snatches
3 Burpee Box Jumps
Waterlogged (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)
35:00-55:00
Cool Down
Wall Hip Stretch 2:00