• CFA110518

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Push-up to Down Dog

    Active Samson

    PVC Pass Throughs

    Easy Single Unders

    Active Spidermans

    PVC Pass Throughs

    Higher Single Unders

    Slow Air Squat

    PVC Pass Throughs

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Triple Double – Part 1 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 100 Double Unders

    Immediately Into…

    12 Power Snatches (75/55)

    4 Burpee Box Jump Overs (24/20)

    Rest 5 Minutes

    *Scale DU to 200 singles or 100 S. Show
    The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.

    Triple Double – Part 2 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 100 Double Unders

    Immediately Into…

    8 Power Snatches (95/65)

    4 Burpee Box Jump Overs (24/20)

    Rest 5 Minutes

    Triple Double – Part 3 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 100 Double Unders

    Immediately Into…

    4 Power Snatches (115/80)

    4 Burpee Box Jump Overs (24/20)

    Cool Down

    Wall Hip Stretch 3:00 total