CrossFit Altius – CrossFit
Warm-up
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Walking Samson
3 Air Squats + 1 Broad Jump
Skip for Distance
Skip for Height
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Handstand Push-ups (3×5)
*strict not kipping
*If unable to complete move to Elevated HSPU
Elevated HSPU (3×5)
Start with the lowest help. 2 abmats/1 abmats
Pike Push Ups (3×5)
From a box or floor perform a pike push up
If unable to complete move to close grip push-ups
Close Grip Push-ups (3×5)
From toe or knee or box
Liquid Cocaine (Time)
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups
*Scale to pull-ups and then banded pull-ups
Cool Down
Banded Shoulder stretch :90 per side