CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch*
Easy Single Unders
Active Samson
Front Rack Stretch*
Higher Single Unders
Push-up to Down Dog
Front Rack Stretch*
***Front Rack Stretch:** Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.*
## Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Alternating Elbow Rotations
5 Front Squats
5 Strict Presses
5 Good Mornings
5 Back Squats
Hang Power Clean (15 mins to build to a heavy set of three)
Hangman (Time)
For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders
*Scale DU to double the reps or same number of S. Show
Cool Down
Foam roll calves :90 per leg