• CFA081518

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Active Spidermans

    Active Samson

    Push-up to Down Dog

    Side Lunges

    Slow Air Squats

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Form Discussion

    High Hang Squat Clean

    Hang Squat Clean

    Squat Clean

    Push Press

    Push Jerk

    Split Jerk

    We will go over all parts of this with drills and an empty bar

    Big Clean Complex (6 total sets)

    Complex :

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
    To provide some structure, we will begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

    Cool Down

    Banded Hammie Stretch :90 per leg