CrossFit Altius – CrossFit
Warm-up
Row, Bike, or Jog 2 min
3 Rounds
–10 Reverse Lunge
–:15 sec Handstand Hold
–10 Air Squat
–10 Reverse Grip Press
Metcon (Time)
15-12-9 reps, for time of:
Clean & Jerk, 115/80 lbs
Thruster, 115/80 lbs
Rx+
15-12-9 reps, for time of:
Clean & Jerk, 135/95 lbs
Thruster, 135/95 lbs
Metcon (10 Rounds for reps)
As many reps as possible in 10 mins of:
3 Handstand Push-ups
3 Chest-to-bar Pull-ups
4 Handstand Push-ups
4 Chest-to-bar Pull-ups
5 Handstand Push-ups
5 Chest-to-bar Pull-ups
6 Handstand Push-ups
6 Chest-to-bar Pull-ups
7 Handstand Push-ups
7 Chest-to-bar Pull-ups
8 Handstand Push-ups
8 Chest-to-bar Pull-ups
9 Handstand Push-ups
9 Chest-to-bar Pull-ups
10 Handstand Push-ups
10 Chest-to-bar Pull-ups
11 Handstand Push-ups
11 Chest-to-bar Pull-ups
12 Handstand Push-ups
12 Chest-to-bar Pull-ups
–Perform each round OTM x 10 min
–Up ladder: 3/3, 4/4, 5/5… and so on until 12/12
–If you cannot complete stay at a number that is productive within that minute.
*scale HSPU to HRPU
*scale C2B to pull ups or banded pull ups