CrossFit Altius – CrossFit
Warm-up
3 mins of jump rope work. Work singles or doubles
2 rds:
Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)
Hang Snatch (5×1)
-Use work up method:
Find your heaviest “”””perfect”””” single. Make sure that you have 5 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.”””
Metcon (Time)
For time:
10 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
8 Dumbbell Thrusters, 50/35 lbs
40 Double Unders
6 Dumbbell Thrusters, 50/35 lbs
30 Double Unders
4 Dumbbell Thrusters, 50/35 lbs
20 Double Unders
2 Dumbbell Thrusters, 50/35 lbs
10 Double Unders
Goal: 10 min or less
*scale for DU is double singles
Cool Down
Easy Row/Ride/Walk 3-5 min
OH Weighted Abmat Sit Up
3 x 15