• CFA031919

    CrossFit Altius – CrossFit

    Daily Mindset

    “The opposite of play is not work. The opposite of play is depression.” – Brene Brown

    Sometimes along the way, we forget that we love what we do. The choice of words there was specific.

    Suddenly things become a “job”.

    Things used to be fun.

    It used to excite us.

    Now… not so much.

    And we ask ourselves that question… “What happened?”

    When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with sweat and tears. But through that, if we can see it through, is irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

    Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.


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

    ## 30 Seconds

    Forward and Back Hops to Plate

    Down Dog

    In and Out Hops to Plate

    Up Dog

    Plate Ground to Overhead

    Push-up Plank Hold

    Plate Floor Presses

    Hollow Hold

    Hands on Plate Mountain Climbers

    Arch Hold

    *Warmup Completed With a 15/10# Plate


    # MOBILITY (10:00 – 12:00)

    ## Chest Stretch on Post: 45 Seconds Each Side

    Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

    ## Dead Hang From Bar: 30 Seconds

    Passively hang from a pull-up bar for 30 seconds. Take long, deep breaths and try to get as tall as possible.


    # TEACHING (12:00 – 27:00)


    ### Movement Prep

    15 Seconds Easy Single

    15 Seconds Higher Singles

    15 Seconds Double Under Practice

    ### Movement Substitutions

    Reduce Reps

    60 Single Unders

    40 Seconds of Practice

    ## TOES TO BAR

    ### Movement Prep

    10 Scap Pull-ups

    10 Kip Swings

    3 Knees to Chest

    3 Toes to Bar

    ### Movement Substitutions

    Reduce Reps

    Feet as High as Possible

    Knees to Chest


    ### Movement Prep

    10 Standing PVC Bench Press (Pause on Chest)

    10 Standing PVC Bench (No Pause)

    3 Push-ups (Pause on Floor)

    3 Push-ups (No Pause)

    ### Push-up Movement Substitutions

    Reduce Reps

    Push-ups to Box or Bench

    Bench Press (Build to a heavy 3)

    27:00 – 42:00

    Double Pits to Chesty (AMRAP – Rounds and Reps)

    AMRAP 12:

    40 Double Unders

    20 Push-ups

    10 Toes to Bar

    Cool Down

    Rig Pec Stretch 1:00 per side