CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Push-up to Down Dog
Active Samson
PVC Pass Throughs
Easy Single Unders
Active Spidermans
PVC Pass Throughs
Higher Single Unders
Slow Air Squat
PVC Pass Throughs
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Triple Double – Part 1 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
*Scale DU to 200 singles or 100 S. Show
The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.
Triple Double – Part 2 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Triple Double – Part 3 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
Cool Down
Wall Hip Stretch 3:00 total