• CFA120418

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Active Spidermans

    Plate Ground to Overhead

    Active Samson

    Plate Squats (Pressing Away)

    Push-up to Down Dog

    Plate Overhead Reverse Lunges

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Push Jerk (5-4-3-2-1 Work to a heavy)

    You’ll notice that on most of our strength biased days, the first portion is written as “build to a heavy” and not “build to a 1RM, 5RM, etc..” The word heavy means that the weight being lifted is relative for the day and not based on any previous records. With “heavy” movements, we are also looking to move exceptionally well throughout. Moving well with a weight that feels heavy for today allows us to carry over good habits and maintain intensity into the second part of the hour. If athletes were to go for a 1RM, some form and intensity would likely suffer. This isn’t to say that they shouldn’t go for a PR. If they are feeling good and moving well, load it up and go for it!

    Down Time (AMRAP – Reps)

    AMRAP 7:

    3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

    6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

    9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



    Climb by 3 Reps Until the Finish

    Cool Down

    Wall Hip Stretch 3:00