• CFA041319

    CrossFit Altius – CrossFit

    Daily Mindset

    “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

    Imagine it’s the final days of 2019. We’re sitting at a desk together, with a pen and paper, answering these three questions:

    1. What were my three biggest accomplishment in 2019?

    2. Where did I set a goal, but miss my target? What happened?

    3. What are the major areas of growth for 2020?

    Viewing things from a different angle, are we on course?

    Warm-up

    0:00-10:00

    ## Jogging Around a Track of Cones Inside

    ### 30 Seconds:

    Easy Jog

    Quad Stretch

    Knees to Chest

    Mountain Climbers

    Moderate Jog

    Straight Leg Kick

    Walking Samson

    Top Half Burpees

    Faster Jog

    Side Lunge

    Slow Air Squats

    Easy Burpees

    Front Squat (Build to a heavy 3)

    # FRONT SQUAT (10:00 – 25:00)

    * Athletes will have 15 minute to build to their heavy set of 3

    * We want to challenge ourselves with weights, but not go to a true 3RM, which could negatively affect our performance in the WOD

    * Looking to spread the effort out across our two pieces today

    Rehearsal

    25:00-30:00

    ## 1 Round

    100 Meter Run

    5 Toes to Bar

    5 Burpees

    Tip Toe (Time)

    21-18-15-12-9-6-3

    200 Meter Run

    Toes to Bar

    Burpees

    Cool Down

    Group Walk