CrossFit Altius – CrossFit
(No Measure)
The Segment+Eccentric Pull-up
5 sets of 3 repetitions. Take 5 seconds to descend to a dead hang. Rest 90-120 seconds between sets.
The Barbell Assisted Pull-up
3 sets of 5 repetitions. Rest 90-120 seconds between sets.
1 set to absolute failure.
Metcon (4 Rounds for reps)
Tabata:
Deadlift, 185/135 (RX+) 155/110 (RX)
Pull up (RX+) Ring Row (RX)
Front Squat, 135/95 (RX+) 115/80 (RX)
Double-Under (RX+) Singles (RX)
Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station.
No extra rest between stations.
Post total reps for each station.
No rest between movements!!
Front squat comes from the floor. No racks.
Do not mix and match RX+ and RX on this one.
Metcon (5 Rounds for weight)
Clean and Jerk :
3×2 at 80%
3×1 at 85%
1×1 at 90%
3×1 at 85%
3×2 at 80%
Post weight for each percentage completed.