• CFA031319

    CrossFit Altius – CrossFit

    Daily Mindset

    “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

    The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

    In what is known as the “Cone of Learning” from Edgar Dale, we learn:

    10% of what we read.

    20% of what we hear.

    30% of what we see.

    50% of what we hear and see.

    70% of what we say and write.

    90% of what we actually participate in.

    Information without application, is knowledge.

    Information with application, is wisdom.

    Warm-up

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

    ## 30 Seconds

    Easy Row

    Mountain Climbers

    Moderate Row

    Push-up to Down Dog

    Faster Row

    Air Squats

    ## 20 Seconds

    Hollow Hold

    Barbell Back Squats

    Arch Hold

    Medicine Ball Front Squats

    Medicine Ball Twists

    Jumping Medicine Ball Squats

    Mobility

    # MOBILITY (10:00 -12:00)

    ## Warrior Squats: 45 Seconds

    ## Medicine Ball Squat Hold: 45 Seconds

    Teaching

    # TEACHING (12:00 – 25:00)

    ## ROW

    ### Movement Prep

    Establish Catch

    20 Seconds Easy Row

    ## WALLBALLS

    ### Movement Prep

    5 Front Squats

    5 Wallballs

    ## TOES TO BAR

    ### Movement Prep

    5 Scap Pull-ups

    5 Jumping Kips with Feet Forward

    1-3 Strict Toes to Bar

    3 Knees to Chest

    3 Toes to Bar

    ### Movement Substitutions

    Reduce Reps

    Feet as High As Possible

    Knees to Chest

    ## BACK SQUAT

    ### Movement Prep

    2 Rounds:

    Unrack the Bar

    5 Back Squats

    Back Squat (Work to a heavy set of 5)

    (25:00 – 40:00)

    * Athletes will have 15 minutes to build to their heavy set of 5

    * We can aim for 2-3 warmup sets and 4-5 working sets

    Rehearsal

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

    ## 1 Round

    100 Meter Row

    5 Wallballs

    5 Toes to Bar

    Jacquelyn (Time)

    For Time:

    1000 Meter Row

    50 Wallballs (20/14)

    30 Toes to Bar

    Cool Down

    Wall hip stretch 1:00