• CFA050918

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Jumping Jacks

    Active Samson

    :30 rest

    Quick Single Unders

    Active Spidermans

    :30 rest

    Higher Single Unders

    Push-up to Down Dog

    Shoulder Press (4×1)

    1 @ 80%

    1 @ 90%

    1 @ 95%

    1 @ 100%

    Power Outage (3 Rounds for reps)

    AMRAP 5:

    Buy-In: 100 Double Unders

    12 Power Cleans (115/80)

    4 Burpee Box Jump Overs (24/20)

    rest 5 minutes

    AMRAP 5:

    Buy-In: 100 Double Unders

    8 Power Cleans (135/95)

    4 Burpee Box Jump Overs (24/20)

    rest 5 minutes

    AMRAP 5:

    Buy-In: 100 Double Unders

    4 Power Cleans (155/105)

    4 Burpee Box Jump Overs (24/20)
    Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total reps of power cleans and burpee box jump overs.

    For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

    Scale DU to 200 singles. 20 KB swings at 53/35

    Cool Down

    Banded Hammie Stretch :90 per side