• CFA101518

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Bike

    Active Samson

    Moderate Bike

    Active Spidermans

    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 and Jerk (Build to a heavy single in 15 minutes)

    Power Clean and then Jerk

    Squeaky Wheel (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double Unders

    20/15 Calorie Assault Bike

    10 Push Jerks (165/110)
    *Scale DU to 120 singles

    30/21 Calorie Schwinn Bike

    20/15 Calorie Row

    *In this triplet workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh.

    Cool Down

    Foam Roll calves 2:00 per leg