CrossFit Altius – CrossFit
Warm-up
3 minute bike or row tabata style
*20 seconds moderate to hard
10 seconds easy*
2 rds:
Burgener warmup
Snatch (5 x 1)
Use workup method. Find your heaviest perfect set of 1. Make sure that you have 5 work sets total within 10% of this lift.
*No more than 20 minutes to complete.
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 9 minutes of :
30 box jump over 24/20″
60 Shoulder to Overhead 95/65#
90 medicine ball cleans 20/14#
Goal 30+ medicine ball cleans
*scale shoulder to overhead weight to a load that easily moved*
Cool Down
Couch stretch
2 minutes each side
Roll/Smash upper back
2 minutes