CrossFit Altius – CrossFit
Warm-up
Jog, Bike, Or Row 1 min
3 Rounds
Burgener Warm Up w/ empty bar
-(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) Complete 3-5 reps at movement before moving onto the next
Big Clean Complex (1-1-1-1-1)
Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk
-No dropping the bar
Goal: Max load with good technique
Cool Down
IT band roll
Adductor roll
Piriformis roll