• CFA031219

    CrossFit Altius – CrossFit

    Daily Mindset

    “You’re not your job. You’re not how much money you have in the bank. You’re not the car you

    drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

    The football player wears shoulder pads and a helmet.

    The chef puts on an apron.

    The accountant brings a suitcase everywhere she goes.

    These are materialistic identifiables, but it tells us nothing about who they really are.

    If we were to strip ourselves of all materials, who are we?

    If we were to take away our job, our possessions, how would one describe us?

    Let character be what defines us. Let it be our loudest statement.

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

    ## With a Buddy

    AMRAP 5:

    Sprint to Opposite End of Room

    10 Plate Hops

    Sprint Back to Start , Then Back to Plate

    5 Burpees to Plate

    *Switch After Full Rounds*

    ## Then…

    *With An Empty Bar:*

    5 Stiff Legged Deadlifts

    5 Jump Shrugs

    5 Strict Press

    5 Deadlifts

    5 Muscle Cleans

    5 Push Press

    5 Deadlifts

    5 Hang Power Cleans

    5 Push Jerks

    Teaching

    # TEACHING (12:00 – 23:00)

    ## LATERAL BAR BURPEES

    ### Movement Prep

    4 Hops Over the Bar

    3 Frog Hops

    2 Lateral Barbell Burpees

    ## DEADLIFTS

    ### Movement Prep

    5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel & Feeling Hips Open)

    5 Deadlifts

    ## HANG POWER CLEANS

    ### Movement Prep

    3 Jump Shrugs

    3 Muscle Cleans

    .

    3 High Hang Power Cleans

    3 Hang Power Cleans

    ## PUSH JERKS

    ### Movement Prep

    5 Push Jerks

    5 Over-Exaggerated Push Jerks

    *Build to Lighter Weight*

    Rehearsal

    # REHEARSALS (23:00 – 30:00)

    ## 1 Round

    5 Lateral Bar Burpees

    4 Deadlifts

    3 Hang Power Cleans

    2 Push Jerks

    *Build to Workout Weight*

    ## 1 Round

    5 Lateral Bar Burpees

    4 Deadlifts

    3 Hang Power Cleans

    2 Push Jerks “

    Bedtime (Time)

    5 Rounds, On the 5:00

    15 Lateral Barbell Burpees

    12 Deadlifts (155/105)

    9 Hang Power Cleans (155/105)

    6 Push Jerks (155/105)
    * Score is slowest interval of the 5 intervals

    Cool Down

    Banded Hammie Stretch 1:00 per side