CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Easy Row
Push-up to Down Dog
Moderate Row
Active Samson + Air Squat at Top
Faster Row
Active Spidermans
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Overhead Squat (Build to a heavy 3)
Coming from the rack, athletes will have 15 minutes to build to a heavy set of 3. During the first half of this time window, athletes can really focus on keeping the weights light and focus high. Completing 5-7 controlled reps for warmup sets will give athletes enough practice reps to feel ready to go for their heavier sets of 3. The goal here is to move exceptionally well
Ground Breaking (Time)
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)
Cool Down
Wall Hip Stretch 2:00 total