• CFA081618

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Easy Bike

    Jumping Jacks

    Medium Bike

    Push-up to Down Dog

    Faster Bike

    Active Spidermans + Air Squats

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Cool Down

    Couch Stretch 2:00 per leg

    Strict Pull-ups (4 x max sets)

    If you are unable to complete follow the struggle up/downs and active bar hangs

    Struggle Ups Struggle Downs (8 x 1)

    Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count.

    Active Bar Hang (5 x 15 sec)

    Hang on bar with active shoulders

    Paul Bunyan (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double Unders

    21/15 Calorie Assault Bike

    15 Deadlifts (225/155)
    *120 singles

    *30/22 Calorie Airdyne

    *21/15 cal row

    Cool Down

    Banded Hammie Stretch :90 per leg