• CFA122217

    CrossFit Altius – CrossFit Warm-up Row/Bike 3 mins 2 Rounds Burgener warm up for snatch with PVC 1 Round Burgener warm up with empty bar Hang Snatch (3-3-3-3) –Use work up method: –Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for

  • CFA122117

    CrossFit Altius – CrossFit Warm-up Banded Front Rack :90 sec each side 3 rds: 10 jump squat 10 empty bar good morning Front Squat (Every 1 min for 10 mins) –Use 85-90% across all sets Metcon (7 Rounds for reps) Every 2 mins for 14 mins do: 8 Box Jump Overs, 24/20 in 17/15 Row

  • CFA122017

    CrossFit Altius – CrossFit Warm-up 3 Rounds –5 Bear Complex w/ empty bar (power clean, front squat, push jerk, back squat, btn push jerk) –10 Laying Leg Raise –10 Cal Row Back Squat (7-7-7) Use the heaviest weight you can for each set. Metcon (Time) 3 rounds for time of: 10 Clean & Jerks, 135/95