• CFA031119

    CrossFit Altius – CrossFit


    # WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

    ## 3 Rounds

    40 Seconds Row

    30 Seconds Active Samson

    20 Seconds Bear Crawl

    Daily Mindset

    “Never confuse movement, with action” – Ernest Hemingway

    “Busy work” is our mortal enemy.

    “Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us the most unfulfilled.

    This is because movement does not push us towards our goals. Only “action” does. Action is the premeditated effort with purpose behind it. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

    This quote urges us to recognize the difference between the two. As we move through the day, are we in motion, or are we in action?


    # TEACHING (10:00 – 20:00)

    ## PULL-UPS

    ### Movement Prep

    5 Scap Pull-ups

    5 Kip Swings

    3 Hip Pops (No Pull)

    3 Kipping Pull-ups

    ### Movement Substitutions

    Reduce Reps

    Banded Pull-ups

    Jumping Pull-ups

    Ring Rows

    ## PUSH-UPS

    ### Movement Prep

    10 Second Top Plank Hold

    3-5 Push-ups

    ### Movement Substitutions

    Reduce Reps

    Push-ups to a Box or Bench


    ### Movement Prep

    5 Pausing Air Squats

    5 Air Squats


    REHEARSAL (20:00 – 25:00)

    ## 1 Round

    5 Pull-ups

    10 Push-ups

    15 Air Squats

    Cindy (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    Cool Down

    Couch Stretch 2:00 per side