• Monday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    BODYWEIGHT FLOW…

    2 SETS

    10 Alt. Groiners w/ Reach to Ceiling

    10 Standing Trunk Twists (each side to side = 1 rep)

    10 Alt. Leg Swings

    10 Wide Stance Reach-Thrus*

    10 Controlled Broad Jumps (land soft)

    *Wide-legged stance, reach down to between the feet and then thru the legs

    Then…

    1 SET

    :30 Hollow Hold

    1:00 Plank Hold

    :30 Bar Hang

    1:00 Active Squat Hold

    Extended Warm-up

    Metcon (No Measure)

    3 SETS FOR QUALITY*

    5-10 Reps of Strict HSPU or DB Press

    5-10 Reps of Strict Ring Rows

    *Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

    (No Measure)

    Workout

    Metcon (AMRAP – Reps)

    EMOM x 20 MINUTES

    MIN 1 – 16/13 Cal Bike (or Row)

    MIN 2 – 15 Toes to Bar (or 20 Sit-Ups)

    MIN 3 – Max DB Renegade Rows 50/35 (35/20)

    MIN 4 – Max Rope Climbs

    *1 RR = Row L + Row R + Push-up

    (Score is Total Reps Each Station)