• CFA041318

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    — 10 Band Good Morning

    — 10 BTN Band Press

    — 10 Band Overhead Squat

    — 3 Turkish Get Up/arm

    Snatch (EMOM 5 mins: x5)

    5 Touch and Go Snatch:

    On the min for 5. If you don’t know where to start with this one try around 60-65% of your 1 RM. These should be full snatches so work on pulling under the bar as you start to fatigue.

    Metcon (5 Rounds for reps)

    Interval Chipper

    — 0-5 min: Max Rep Burpee Box Jump Over (24/20)

    — 5-9 min; Find your 1 RM Power Clean

    — 9-12 min: Max Rep Cal Row

    — 12-14 min: Max Rep Pull-up

    — 14-15 min: Max Rep Deadlift with your final Power Clean Weight
    Rx +=

    — 0-5 min: Max Rep Burpee Box Jump Over (24/20)

    — 5-9 min; Find your 1 RM Power Clean

    — 9-12 min: Max Rep Cal Assault Bike

    — 12-14 min: Max Rep Bar Muscle Up

    — 14-15 min: Max Rep Deadlift with your final Power Clean Weight

    Score each round as reps. Power clean will convert weight to reps for score

    Cool Down

    Foam roll 5 mins