CrossFit Altus

For the past five weeks, Altus has shifted gears. We are utilizing methodologies that support strategic growth: absolute strength, muscular endurance, hypertrophy, etc.

To succeed in the program, it is in the best interest of the members to definitely make it to class on MWF and, to ensure longevity in the weight room, TR are a must.

Here is an example of our second block, week 2, training day 5:

Friday, September 8th, 2023

Warm-up. 2 Rounds.

3 KB, Single, One Arm Swings per side
3 KB, Single, Deadlifts per side
3 KB, Single, Reverse Lunges per side w/ KB in Rack position
5 Box Jumps

Main Lifts

12 x 2 Pin Front Squats 55% straight weight + Chain
1-2 warm-ups sets. Rest period: :45.
Performed every :30-45

Deadlifts
Warm-up Sets. 1-2 x 1-3@50%-60%.
If they need a warm-up set, that’s fine. Rest period, :45 - :60 after set.
Work Sets. 70x3, 80x3, 90x3+
*stop at 5 reps for DL.
*2 minutes of rest between WORK sets.

Accessory 5 min EMOM
10 Barbell Yates Rows

Road Work. War Wagon + Sled. 200 m x 3 (Wagon, 270 lbs/185 lbs)