• CFA062917

    CrossFit Altius – CrossFit

    Warm-up

    Jog, Bike, Or Row 1 min

    3 Rounds

    Burgener Warm Up w/ empty bar

    -(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) Complete 3-5 reps at movement before moving onto the next

    Big Clean Complex (1-1-1-1-1)

    Complex :

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
    3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk

    -No dropping the bar

    Goal: Max load with good technique

    Cool Down

    IT band roll

    Adductor roll

    Piriformis roll