• CFA120318

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Easy Row

    Easy Single Unders

    Active Spidermans

    ## 20 Seconds

    Medium Row

    Higher Single Unders

    Push-up to Down Dog

    ## 15 Seconds

    Fast Row

    Double Under Practice

    Air Squats

    Strict Pull-ups (3 max sets )

    If you can do Strict pull-ups complete as written. If not complete the struggle up/struggle down

    Struggle Ups Struggle Downs (8×1)

    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 sets of 15 seconds)

    Hang on bar with active shoulders

    Jump Start (Time)

    For Time:

    60 Double Unders

    30 Dumbbell Snatches (50/35)

    60 Double Unders

    30/21 Calorie Row

    60 Double Unders

    30 Toes to Bar

    60 Double Unders

    30/21 Calorie Row

    60 Double Unders

    30 Dumbbell Snatches (50/35)
    *Scale Doubles to 120 singles or 60 S Shows

    Cool Down

    Foam Roll Calves 2:00 per leg