• CFA010818

    CrossFit Altius – CrossFit


    Bike/Row for 2 minutes

    OTM x 5 min

    –5 Kip Swing

    –3 Thrusters (increase weight each round

    Hang Clean + Jerk

    –Use work up method:

    –Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    Metcon (Time)

    For time:

    Row, 1000 m

    50 Pull-ups

    50 Thrusters, 95/65 lbs

    *Scale for pull-ups are jumping chest-to-bar pull-ups. Scale weight on thrusters as needed.*

    Goal time is 20 minutes.
    RX+ :

    For time:

    Row, 1000 m

    50 Chest-to-bar Pull-ups

    50 Thrusters, 115/75 lbs

    Cool Down

    –Easy Row/Ride 3-5 min

    –Couch Stretch

    –2 min/side