• CFA031618

    CrossFit Altius – CrossFit

    Warm-up

    Warm Up for 18.4:

    2 mins bike/row

    3rds

    10 single leg deadlift DB (5 each leg)

    5 inch worms with push-ups

    Get deadlift weight warmed up

    Warm Up if not doing 18.4:

    Bike/Row 5 mins

    Crossfit Games Open 18.4 (Ages 16-54) (Time)

    21 deadlifts 225/155 lb

    21 handstand push-ups

    15 deadlifts 225/155 lb

    15 handstand push-ups

    9 deadlifts 225/155 lb

    9 handstand push-ups

    21 deadlifts 315/205 lb

    50-ft. handstand walk

    15 deadlifts 315/205 lb

    50-ft. handstand walk

    9 deadlifts 315/205 lb

    50-ft. handstand walk

    Time cap: 9 minutes

    Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

    21 deadlifts 135/95 lb

    21 hand-release push-ups

    15 deadlifts 135/95 lb

    15 hand-release push-ups

    9 deadlifts 135/95 lb

    9 hand-release push-ups

    21 deadlifts 185/135 lb

    50-ft. bear crawl

    15 deadlifts 185/135 lb

    50-ft. bear crawl

    9 deadlifts 185/135 lb

    50-ft. bear crawl

    Time cap: 9 minutes

    Metcon (No Measure)

    If you are doing 18.4 on Saturday this is for you!!

    EMOM 16 mins

    Odd: 10 light single leg deadlift DB (5 each leg)

    Even: Overhead walk 50 ft right arm 50 ft left arm

    Choose a light weight on deadlift and productive weight for walks

    Cool Down

    Foam roll on remaining time of class