• CFA022619

    CrossFit Altius – CrossFit

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

    ## 45 Seconds

    Easy Bike

    Active Spidermans

    ## 30 Seconds

    Moderate Bike

    Mountain Climbers

    ## 15 Seconds

    Fast Bike

    Burpees

    *Alternating between bike and bodyweight movement with a buddy

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Mobility

    # MOBILITY (12:00 – 15:00)

    ## Banded Hamstring Stretch: 45 Seconds Each Side

    Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.

    ## Banded Cross Body Stretch: 45 Seconds Each Side

    After completing the hamstring stretch, swing the banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.

    Teaching

    # TEACHING (15:00 – 25:00)

    ## BIKE

    ### Movement Prep

    15 Seconds Moderate (Sitting)

    15 Seconds Fast (Slightly Standing)

    ## BARBELL-FACING BURPEES

    ### Movement Prep

    3 Loose Bar Facing Burpees

    3 Tight Bar Facing Burpees

    ## DEADLIFTS

    ### Movement Prep

    Establish Setup Position

    5 Empty Bar Deadlifts

    .

    Build to Lighter Weight

    Rehearsal

    (25:00 – 35:00)

    ## 1 Round

    5 Deadlifts

    5 Barbell-Facing Burpees

    5 Calorie Bike

    *Build to Workout Weight*

    ## 1 Round

    3 Deadlifts

    4 Barbell-Facing Burpees

    5 Calorie Bike

    Face Off (5 Rounds for time)

    5 Rounds, On the 4:00:

    9 Deadlifts (225/155)

    12 Barbell-Facing Burpees

    15/12 Calorie Assault Bike

    Cool Down

    Coaches Choice