• CFA100918

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Bike

    Active Samson

    Moderate Bike

    Active Spiderman

    Faster Bike

    Push-up to Down Dog

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Power Clean (Build to a heavy touch and go 5 rep)

    Athletes will climb to a challenging load, but something they are still capable of moving very well with.

    Guard Rail Part 1 (AMRAP – Rounds and Reps)

    AMRAP 3:

    9/6 Calorie Assault Bike

    9 Power Cleans (115/80)

    Rest 3 Minutes
    12/9 Calorie Schwinn Bike

    9/6 Calorie Row

    Guard Rail Part 2 (AMRAP – Rounds and Reps)

    AMRAP 3:

    9/6 Calorie Assault Bike

    7 Power Cleans (135/95)

    Rest 3 Minutes

    Guard Rail Part 3 (AMRAP – Rounds and Reps)

    AMRAP 3:

    9/6 Calorie Assault Bike

    5 Power Cleans (155/105)

    Cool Down

    Banded Hammie Stretch 2:00 per leg