• CFA030619

    CrossFit Altius – CrossFit

    Daily Mindset

    “When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

    It can be easy to forget that even the greats are full of awkwardness and clumsiness.

    The man quoted above is known to have changed the face of American literature.

    But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

    Awkward and clumsy is not just OK. It’s part of the way.

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

    ## 3 Rounds

    30 Seconds Active Samson

    30 Seconds Air Squat (Arms Up)

    ## 2 Rounds

    30 Sec PVC Snatch Deadlifts

    30 Sec PVC Pass Throughs

    30 Sec PVC Overhead Squats

    ## 1 Round

    10 Barbell Snatch Grip Deadlift

    10 Snatch Grip Behind the Neck Push Press

    10 Overhead Squats

    Teaching

    # TEACHING (12:00 – 25:00)

    *Our overarching theme for all three movements today will be using the lats and keeping the shoulders active. For each movement, we’ll use bands to help feel out active lats and active shoulders.

    ## STRICT PULL-UPS

    ### Movement Prep

    10 PVC Banded Pull Downs

    10 Scap Pull-ups

    5 Straight Arm Press Downs

    1-3 Strict Pull-ups

    ### Movement Substitutions

    Reduce Reps

    Banded Pull-ups

    Ring Rows

    ## DEADLIFTS

    ### Movement Prep

    10 Banded PVC Deadlifts

    10 Empty Barbell Deadlifts

    ## OVERHEAD SQUAT

    ### Movement Prep

    10 Banded Overhead Squats

    10 PVC Overhead Squats

    5 Barbell Overhead Squats

    Overhead Squat (Build to a heavy single)

    # OVERHEAD SQUAT (25:00 – 40:00)

    * Coming from the rack

    * A push jerk from the back rack will likely be the best option to get it overhead

    * Challenge yourself on weight, but move exceptionally well

    Rehearsal

    # TRANSITION + REHEARSAL (40:00 – 45:00)

    ## 1 Round

    2 Strict Pull-ups

    4 Overhead Squats

    6 Deadlifts

    Pins and Needles (AMRAP – Rounds and Reps)

    AMRAP 12:

    5 Strict Pull-ups

    10 Overhead Squats (95/65)

    15 Deadlifts (95/65)

    Cool Down

    Banded Lat Stretch 1:00 per arm