This Week At Altitude Athletics (August 26 - 31)

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CrossFit Workouts This Week

Monday

We kick off an awesome week of training with sets of 7 in the back squat - decent amount of volume here so get the legs ready. We have a “chipper” style afterwards with DB snatch, wall balls, rowing, box jumps and lunges. Should be moving fairly fast and breathing hard!

Tuesday

Bench Press and strict pull ups in a countdown format for strength, and a little fun with row, KB thruster, toes to bar, burpees. This one is shorter, but intense.

Wednesday

IWT today - power clean and run first, followed by barbell lunges and jump rope. The finishing section is some structural/balance work for the shoulders and core.

Thursday

Deadlifts paired with jump squats for some power endurance work first, and then a nice little aerobic hit with rowing, running, burpee pull ups!

Friday

Some more strict pull ups (yup!) and dips today, followed by a team workout with some barbells and box jumps. Fun day!

Friday 8-23-19

Someone is sitting in the shade today because someone planted a tree a long time ago.
— Warren Buffet

Conditioning

In teams of 2:


2000m row

Then 

4 rounds each, alternating full rounds with partner

20x KB swings

10x Burpee over bar

5x thrusters @ 40/30kg

Then

100x calories on echo bike


Recovery

Foam roll back

Foam roll glutes

Downward dog to upward dog flow x 5-10 reps

Thursday 8-22-19

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.
— Buddha

Strength

5 Rounds

8/8x Bulgarian split squat

12x 2-hand DB bent over row

Rest as needed


Conditioning

20 min AMRAP:

400m run

2x rope climbs

8x Deadlifts @ 70/50kg

16x abmat situps

32x double unders


Recovery

T-spine foam roller 

Jefferson curls


Wednesday 8-21-19

We know what we are, but know not what we may be.
— Shakespeare

Strength

4 Rounds

6x Push Press - inc weight

6x Strict Pull ups

Rest as needed


Conditioning

EMOM 10 min

Odd: 15x wall balls

Even: 150/125m row


Rest 3 min


EMOM 10 min

Odd: 12/9x calorie bike

Even: 5x ground to overhead - inc weight


Recovery

Bretzl

Couch

OH wall stretch

Tuesday 8-20-19

Change your thoughts and you change your world.
— Norman Vincent Peale

Strength

Front squat 8-8-6-6-4-4 - increasing weight

Rest as needed between sets


Conditioning

5 Rounds

200m run

10x Devil’s press @ 35/25#

Rest 60-90 sec


Recovery

Banded shoulder

Downward dog


Monday 8-19-19

Weakness of attitude becomes weakness of character
— Albert Einstein

Strength

5 Rounds

5/5x Seesaw KB or DB strict press

5x strict toes to bar

Rest as needed


Conditioning

12 min AMRAP @ 35/25# DBs

3/3x DB Renegade row

6x burpees

12x DB Deadlifts

6x DB hang power cleans

3x DB push press

Row 250m


Recovery/Accessory

3 rounds

5x Ab wheel

30/30x side plank

10/10x bird dogs


This Week At Altitude Athletics (August 19-25)

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CrossFit Workouts Week of 8/19-8/25

Don’t forget! Sunday, August 25th @ 11:00am is the Women’s Nutrition Clinic with Coach Allison. Free for members, $10 for non-members!

Monday

First off this week is a seesaw press working on some single arm strength paired with strict toes to bar. Harder than it looks - trust us.

Conditioning has a little dumbbell complex and rowing for 12 minutes! We should feel a total body workout today.

Tuesday

We’ll get into some barbell work today - front squat sets of 8-6-4 reps, and an interval workout with devil’s presses and running. I wouldn’t even google the devil’s press - it’s probably better if you don’t know.

Wednesday

Push press and strict pull-ups today for our strength work, followed by an awesome split EMOM. The first 10 minutes is wall balls and rowing, and the second 10 minutes is bike and ground-to-overhead! This workout is challenging but sustainable for the whole 20 minutes. Our favorite for the week!

Thursday

Moving back to single leg/arm work today. It’s not sexy but its good for you! Bulgarian split squats and bent over rows with dumbbells/kettlebells. Then… a 20 min AMRAP with running, rope climbs, double unders, and situps.

Friday

This is a solid workout of rowing, biking, KB swings, thrusters and burpees. But don’t worry, you’re not in it alone - its a partner workout! Have fun and finish out the week with a sweaty one.

Friday 8-16-19

No man ever steps in the same river twice. For it is not the same river and he is not the same man.
— Heracles

Strength

10 min EMOM

3x hang squat clean - inc weight


Conditioning

3 rounds for time:

21x DB Thrusters @ 30/20# 

15x kipping toes to bar

9x jumping lunges each leg (9/9)


Recovery

Spend 2-3 minutes each leg foam rolling, then

5-10 reps jefferson curls

Thursday 8-15-19

The way we experience the world around us is a direct reflection of the world within us.
— Gabrielle Bernstein

Strength/Skill

4 Rounds

20-30 sec handstand drills

5-10x kips on bar

5-10x box drag press

Rest as needed


Conditioning

EMOM 20 min:


Min 1: 150m / 125m Ski

Min 2: 8x Deadlifts - increase weight

Min 3: 5/5x lateral box step up and overs @ 25/15#

Min 4: 7x burpee box jumps

Min 5: 40 sec plank knees to elbows


Recovery

Banded hip capsule stretches

Wednesday 8-14-19

A leader is best when people barely know he exists. When his work is done, his aim fulfilled, they will say ‘we did it ourselves’.
— Lao Tzu

Interval Weight Training


1) 3 Rounds

10x Barbell jump squat

60 sec echo bike

Rest 90-120 sec


2) 3 Rounds

10x barbell reverse lunges (5/5)

Sled push 50m

Rest 90-120 sec


3) 3 Rounds

350m easy row (recovery pace)

10x good mornings

5/5x side plank rotations

50m heavy farmers carry


Tuesday 8-13-19

Without labor nothing prospers.
— Sophacles

Strength

Back Squat 7-7-5-5-3-3 - inc weight

5x shoulder scarecrow between each set during rest

Rest as needed


Conditioning

4 Rounds

15x DB deadlifts @ 50/35#

15x burpees

100m farmers carry

Rest 60 sec

Recovery

Jefferson curls

Foam roll back & Glutes


Monday 8-12-19

Act as if what you do makes a difference. It does.
— William James

Strength

5 Rounds - barbell complex, increasing weight

Power Clean + 2x Front Squat + push press

Rest as needed


Conditioning

3 rounds, 5 min AMRAP:

200m run

20x KB swings

15x box jumps

10x DB push press @ 35/25#

*rest 90 sec between rounds


Recovery

1-2 min each:

Bretzl

Couch

Pigeon


This Week At Altitude Athletics (August 12th-17th)

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CrossFit Workouts August 12-17

Monday

We kick off the week with a barbell complex - power clean to front squat to push press. This is a great complex to build total body strength and also to drill a few of the more technical movements in a more focused setting.

Tuesday

Today is a descending rep scheme with Back Squats first, followed by DB deadlifts, burpees, and farmers carries in an interval format for conditioning.

Wednesday

IWT today with barbell jump squats and biking, then barbell lunges and sled pushes. This will be a high intensity shorter duration day type of interval today, with plenty of recovery. The last section includes some foundational work for shoulders and core.

Thursday

Handstand and kipping drills will give us a little break from the barbell today. Get in and drill some bodyweight control and strength. We pair today with a longer (20 min) conditioning EMOM style. Lots of breathing!

Friday

We work on hang squat cleans today. Not going too heavy but getting a good amount of volume in for a 10 min EMOM. Our conditioning has thrusters, toes to bar, and jumping lunges! This one is short and sweet.

Saturday

BUILD @ 930

Friday 8-9-19

Things do not happen. Things are made to happen.
— John F Kennedy

Strength

4 Rounds

8x Box Drag Press

8x 2-hand KB bent over row

20 sec superman hold

Rest as needed

Conditioning

20 min AMRAP In teams of 2

1000m row

50x Weighted burpee step ups @ 25/15# DBs

1000m row

50x double KB front Squat @ 20/12kg KBs

1000m row

50x Deadlift @ 60/40kg


Recovery

Foam roll T-spine

Ultimate Shoulder

Instep with Twist

Thursday 8-8-19

It always seems impossible until its done.
— Nelson Mandela

Strength

5 Rounds

7x Push Press - increase weight

7x Strict Pull ups

Rest as needed

Conditioning

4 Rounds 

200m run

12x hang power cleans @ 50/35kg

2x rope climbs

Recovery

Banded shoulder

Jefferson Curls


Wednesday 8-7-19

Never give up, for that is just the place and time that the tide will turn.
— Harriet Beecher Stowe

Interval Weight Training

1) 3 Rounds

12x Bench Press - inc weight

6x burpees

350m row

90 sec rest

2) 3 Rounds

15x Overhead KB swings

10x Box Jumps

200m run

Rest 90 sec

3) Sled push relay

* each athlete completes 4x50m sled push with full recovery between

Tuesday 8-6-19

You have to make it happen
— Denis Diterot

Strength

Work to heavy Front Squat


Conditioning

For time:

20x Front Squat @  50/35kg

400m run

15x Power Clean @ 50/35kg

500m row

10x Thrusters @ 50/35kg

400m run


Recovery

OH Wall stretch

Wall slides

Instep w/ Twis

Monday 8-5-19

A somebody was once a nobody who wanted to and did
— John Burroughs

Strength

4 Rounds

6/6x Bulgarian split squat - increase weight

12/12x lateral theraband steps

Rest as needed


Conditioning

3 Rounds for time

10x DB Power Clean and Jerk @ 50#/35#

5 rounds of “cindy”


Recovery

T-spine foam roller

Couch Stretch

This Week At Altitude Athletics (August 5th-August 10th)

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Monday

We’ve got some single leg strength work first with Bulgarian Split Squats, followed by an interesting combo of “cindy” bodyweight exercises and DB ground to overheads for conditioning.

Tuesday

We have a heavy front squat day first, with some running and barbell work for conditioning

Wednesday

IWT today - first set has bench press, burpees, rowing. Second section includes KB swings, box jumps, and running. We finish off the day with some sled pushes!

Thursday

Upper body push/pull with supersets of push press and strict pull ups. The conditioning today has running, hang power cleans, and rope climbs!

Friday

Strict gymnastics work with some KB rows as well. The team workout will be a fun way to end the week with rowing, burpee step ups, deadlifts, and squats.

Saturday

Join us for BUILD!

Friday 8-2-19

The reward of suffering is experience.
— Harry S. Truman

Strength

3 Rounds

8/8x Half kneeling arnold press

8/8x single arm bent over row

Rest as needed


Conditioning

In teams of 2, alternate full rounds with partner:

3 rounds (each partner does 3 rounds)

10x calorie bike

12x DB shoulder to overhead @ 40/30#


Rest 3 min


3 rounds (each partner does 3 rounds)

10x calorie row

12x DB jumping lunges (6/6) @ 25/15# 


Rest 3 min


3 rounds (each partner does 3 rounds)

100m run

20x Overhead KB swings