• Monday

    CrossFit Altius – CrossFit

    Question of the Day

    What is the first novel you ever read?

    Warm-up

    Warm-up (No Measure)

    2:00 EZ on the Bike — Flow and Chat it Up!!

    2 SETS (w/ Moderate Weight DB)

    5/5 DB Single Arm Power Clean

    5/5 DB Single Arm Press

    5/5 DB Single Arm Cross Body DL

    5 Pike 2 Push-Up

    10 Glute Bridge-Ups (:01 Pause at the Top)

    Skill

    Metcon (No Measure)

    EMOM x 8 MINUTES

    MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

    MIN 2 – 5-7 Tall Box Jumps*

    *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

    (No Measure)

    Workout

    Metcon (Time)

    4 ROUNDS FOR TIME

    5 Deadlift (AHAP)*

    7 Ring Muscle-Ups or Burpee Pull-Ups

    21 Box Jump (24/20)

    *Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

    (Score is Time)