• CFA041619

    CrossFit Altius – CrossFit

    Daily Mindset

    “The privilege of a lifetime, is being who you are.” -Joseph Campbell

    Beneath the surface, this quote brings two connected, but different thoughts:

    One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?

    Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.

    Warm-up

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

    ## Teams of 2

    AMRAP 7:

    5 Plate Ground to Overhead

    25’ Overhead Walking Lunge

    10 Plate Hops

    25’ Overhead Walking Lunge

    *Completed with 25/15# Plate*

    *When Not Working, Choose One:*

    Active Spidermans

    Active Samson

    Push-up to Down Dog

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Hang Power Cleans

    5 Front Squats

    Rehearsal

    12:00-20:00

    Round 1:

    5 Clean and Jerks

    5 Kipping HSPU + 3 Bar Muscle-Ups

    200 Meter Run

    Tres Leches (3 Rounds for time)

    On the 0:00… “Tres Leches” Part #1

    30 Clean and Jerks (135/95)

    On the 10:00… “Tres Leches” Part #2

    30 Kipping HSPU

    21/15 Bar Muscle-Ups

    On the 20:00… “Tres Leches” Part #3

    1 Mile Run
    On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

    If we are not completing handstand pushups today, complete these as hand-release pushups.

    If we are not completing bar muscle-ups today, let’s complete as 30 CTB Pull-Ups.

    If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.

    Cool Down

    Wall Hip Strecth 2:00