• Wednesday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    1 ROUND (5-6 min)

    1:00 Row (Start EZ, increase pace every :15)

    10 Bootstraps

    5/5 Single DB Sumo DL

    :20 Jump Rope (High Single Unders)

    2 ROUNDS

    1:00 Row (Start 70%, increase pace every :15)

    10 Wide Stance BB Goodmorning

    5/5 Single DB Hang Power Clean

    :20 Jump Rope (Double Under Scale*)

    *Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

    Strength

    Sumo Deadlift (9-6-3-1-3-6-9)

    FOR LOAD

    9-6-3-1-3-6-9

    Sumo Deadlift*

    *All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

    (Score is Load)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 13 MINUTES

    300/250m Row

    20 Single DB Power Clean (50/35)|(35/20)

    50 Double Unders

    *Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

    (Score is Rounds + Reps)

    Optional Cool Down

    Warm-up (No Measure)

    FOR RECOVERY

    200m Nasal Breathing Walk

    1:00 Banded Hamstring Stretch (L)

    1:00 Banded Hamstring Stretch (R)

    :30 Banded Hamstring w/ Crossbody (L)

    :30 Banded Hamstring w/ Crossbody (R)

    *Crossbody – swing leg w/ band across to opposite side.

    (No Measure)