CrossFit Altius – CrossFit

Olympic Warm Up #1 (No Measure)

Oly Warm Up

-jump in place x10

-jumping jacks x10

-jump in place x10

-high knees x10

-butt kicks x10

-vertical arm swing x10

-horizontal arm swing x10

-wrist circles x10

-ground wrist stretch x30 sec

-pvc pass thru x10

-pvc hip rotations x10

-pvc hip bends x10

-leg kicks x10 each leg

-hip swings x10 each leg

-sampson stretch x30 sec each leg

-pvc straight leg toe touch x10

-pvc behind neck press x10

-pvc back squat x10

-empty bar straight leg toe touch x5

-empty bar behind neck press x5

-empty bar back squat x5

Block Snatch (3-3-3-3)

-Use work up method:

Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.”

Paused Snatch Pull (3-3-3)

Use the heaviest weight you can for each set.
2 sec pause just below the knee

@ 90% or higher

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