• CFA011519

    CrossFit Altius – CrossFit

    Warm-up

    ## 60 Seconds

    Easy Bike

    Active Spidermans

    ## 40 Seconds

    Moderate Bike

    Active Samson

    ## 20 Seconds

    Fast Bike

    Push-up to Down Dog

    ## Modified Barbell Warmup

    5 Stiff-Legged Deadlifts

    5 Hang Power Cleans

    5 Front Squats

    5 Strict Press

    5 Elbows Rotations

    5 Good Mornings

    5 Back Squats

    Strict Handstand Pushups (3 max rep sets)

    Partial Range HSPU (3 max sets with as little help as needed)

    Get into the handstand position and practice lowering until just before you lose control and press out of that.

    Push-ups (3 max effort sets)

    Chain Reaction (Time)

    3 Rounds:

    21-10m shuttle runs

    21 Pull-ups

    Directly Into…

    3 Rounds:

    9 Power Cleans (115/80)

    9 Push Jerks (115/80)

    Cool Down

    Couch Stretch 2:00 per side