• CFA110818

    CrossFit Altius – CrossFit

    Warm-up

    ## :20 Seconds

    Hops in Place

    Quad Stretch

    Knee to Chest

    Lateral Hops Over Bar

    Side Lunges

    Bodyweight Good Morning

    Forward and Back Hops Over Bar

    Active Samson

    Active Spidermans

    Tall Hops in Place

    Push-up to Down Dog

    Air Squats

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Pausing Power Clean (Build to a heavy double)

    Build to Heavy Double. 2 Second Pause at the Knee.
    Breaking out into groups of 2-3, athletes will have 15 minutes to build to their heavy double. After pausing for two seconds at the knee, athletes will complete the full power clean. There is no pause on the floor before going into the second rep, only again for two seconds at the knee. Early on into the 15 minutes, athletes are encouraged to keep the weights light and focus high before adding more weight to the bar. Build to Heavy Double. 2 Second Pause at the Knee.

    20 for 7 (AMRAP – Rounds and Reps)

    AMRAP 7:

    20 Double Unders, 1 Power Clean (155/105)

    20 Double Unders, 2 Power Cleans (155/105)

    20 Double Unders, 3 Power Cleans (155/105)

    ….

    Up by (1) Power Clean Until Finish

    Cool Down

    Banded Hammie Stretch 1:00 per side