• Wednesday

    CrossFit Altius – CrossFit

    Question of the Day

    The zombie apocalypse is upon us. Which three people do you want as your survival team?

    Warm-up

    Warm-up (No Measure)

    Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

    Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

    Then…

    20 Glute Bridge Ups

    20 Arm Circles Forward

    20 Arm Circles Backwards

    20 Swings Forward/Back

    20 Alt. Elbow Punches

    :20 Barbell Overhead Hold

    Strength

    Push Press (3-3-3*)

    3-3-3*

    Push Press

    *Set 1 – 65-70% x 3

    Set 2 – 75-80% x 3

    Set 3 – 85-90% x 3+

    3+ means athlete performs max reps at that weight with the goal of at least 3.

    Workout

    Metcon (Time)

    FOR TIME

    50/40 Cal Bike or Row

    50 Up-Downs

    Finisher

    Metcon (No Measure)

    IN TEAMS OF 2…

    FOR TIME

    400m KB Farmer Carry (70/53)|(53/35)