• CFA121117

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    –10 Russian KB Swing (light)

    –5 Windmill/side

    –10 Box Step Up

    2 Position Clean + 1 Split Jerk (1-1-1-1-1)

    High Hang / Hang / Split Jerk
    Use the heaviest weight you can for each set.

    Rest as needed between sets.

    *Scale to High Hang Power/ Hang Power/ Push Jerk

    *20 mins to complete

    CrossFit Games Open 17.1 (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 50-lb. dumbbell / 24-in. box

    F: 35-lb. dumbbell / 20-in. box

    Time cap: 20 minutes

    CrossFit Games Open 17.1 Scaled (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 35-lb. dumbbell / 20-in. box (step-ups OK)

    F: 20-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes

    CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 20-lb. dumbbell / 20-in. box (step-ups OK)

    F: 10-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes

    Cool Down

    –Banded Hammie Stretch

    –2 min/side

    –Roll/Smash Upper Back and Glutes

    –2 min/side