CrossFit Altius – CrossFit
Olympic Warm Up #1 (No Measure)
Oly Warm Up
-jump in place x10
-jumping jacks x10
-jump in place x10
-high knees x10
-butt kicks x10
-vertical arm swing x10
-horizontal arm swing x10
-wrist circles x10
-ground wrist stretch x30 sec
-pvc pass thru x10
-pvc hip rotations x10
-pvc hip bends x10
-leg kicks x10 each leg
-hip swings x10 each leg
-sampson stretch x30 sec each leg
-pvc straight leg toe touch x10
-pvc behind neck press x10
-pvc back squat x10
-empty bar straight leg toe touch x5
-empty bar behind neck press x5
-empty bar back squat x5
Snatch Pull+Snatch+OHS (60%x2/70%x3)
You will do a snatch pull into a snatch into a OHS. The percentage will be based off your Hang Snatch. If Mobility is limiting factor then you will complete a snatch pull into a power snatch into a OHS. This percentage will be based off your OHS or by feel or by coach recommendation based on mobility.
We will record the 3 sets at 70%
Push Press+Push Jerk+Split Jerk (We will score the last set at 70%)
You will do 3 push press/2 push jerk/1 split jerk
x2@50%
x2@60%
x1@70%
% is based off your split jerk
Metcon (3 Rounds for reps)
Hip Extension
*non weighted
3×15