CrossFit Altius – CrossFit
Altius Warm-up 3 (No Measure)
M2M High Knees
M2M Butt Kicks
10 Lunges
10 Ring Rows
then,
Samson Stretch x 30 seconds
Banded Shoulder Stretch x 30 seconds
Pull-ups (max set of pull-ups (strict))
Deadlift (3×3 Deadlift, across)
Metcon (No Measure)
A. 3×3 Strict Deficit HSPU
B. 3×6 Kipping Deficit HSPU
Take this time to work on negatives, a progression, or pike push-ups if you do not have HSPU yet.
Metcon (Time)
4 RFT:
8 Power Cleans, 185/135 (RX+) 135/95 (RX)
8 Front Squat, 185/135 (RX+) 135/95 (RX)
8 Jerks, 185/135 (RX+) 135/95 (RX)
*3 min rest between rounds, goal is to go unbroken on all 24 reps*