CrossFit Altius – CrossFit


## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Walking Samson

High Knees

Butt Kickers

Skip for Height

Skip for Distance

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Better Half (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.
Athletes will complete 1 set every :90 seconds, using whatever time they have left over as rest. The first round today is 7 dumbbell strict presses and 7 deadlifts. The second round is 7 dumbbell strict presses and 6 deadlifts. This trend repeats itself until the find round of 7 dumbbell strict presses and 1 heavy deadlift. With the remaining time in each window, athletes can add a little weight to the barbell. Before the workout begins, athletes can predict where they want to finish and work their way up to that weight in the sets leading up to the heavy single.

1-Mile Run (Time)

Max Effort 1-Mile Run
100m plus three laps around building. Clock will be kept out front in parking lot.

*The goal on today’s mile time trial is to keep each section as close to even as possible, maybe even pulling off negative splits (getting faster with each one). The first lap is usually the deal breaker. This is where athletes can come out too fast because they are fresh to start the workout. Rather than sprinting the first lap, athletes can aim to find a speed that they could replicate or even improve upon in the laps to come. If athletes are able to maintain intensity, or even improve it with each lap, they’ll find themselves in better control of this workout.

Cool Down

Wall hip stretch 2:00 total

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