• CFA021119

    CrossFit Altius – CrossFit

    Warm-up

    ## 20 Seconds

    Quad Stretch

    Knees to Chest

    Straight Leg Kicks

    Cradle Stretch

    3 Air Squats + 1 Broad Jump

    Back Squat (3 x 5 moderate in 20 mins)

    Warm-up

    :20 Easy Shuttle Runs

    6 light DB snatch alt.

    :20 Moderate Shuttle Runs

    6 light DB snatch alt.

    :20 Faster Shuttle Runs

    6 light DB snatch alt.

    Shut Down (Time)

    On the 4:00 x 6 Rounds:

    12 Dumbbell Power Snatches (50/35)

    12 Burpees Over Dumbbell

    12 x 10 Meter Shuttles
    * Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

    * Score is the slowest of the 6 rounds

    ### DUMBBELL POWER SNATCHES

    * Choose a weight you can go unbroken with throughout the workout

    * Alternating arms with each rep

    ### BURPEES OVER DUMBBELL

    * Burpees are completed lateral over the dumbbell

    * Feet should pass over the bell, not around it

    Cool Down

    Couch Stretch 1:00 per side