CrossFit Altius – CrossFit
“When doing your risk analysis, how to you measure the risk of doing nothing?”
We wait for perfect.
This is a pitfall we’ve all found ourselves in.
Awaiting the right moment. The right conditions. The right financial situation. The right job, schedule, physical or emotional setting.
There’s a term that you made have heard before – “Paralysis through analysis.”
The greatest risk we take in life, is never taking the risk to begin with. Never starting. Never taking the leap, purely due to the fear of failure.
The fear that we would fail. The fear that it wouldn’t work out. That we would be embarrassed, disappointed, let down… to ourselves or others.
But as we think through those things – what is the bigger risk?
Or never trying?
Jump, and build our wings on the way down.
We just, have, to jump.
# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
## 30 Seconds
AbMat Sit-ups (No Arms)
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Straight Leg Inchworms to Push-up
Strict Handstand Pushups (10 sets)
Using last week’s measure on our current max set, complete:
30% of Max Strict Handstand Pushups
Each set must be unbroken, and athletes are to rest as needed between.
If we do not yet have 3 or more strict handstand pushups, complete:
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
After choosing our movement, complete 7-10 sets of the 30%.
# REHEARSAL (20:00 – 25:00)
## 1 Round
10 Double Unders
100 Meter Run
Annie’s on the Run (Time)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Foam Roll Calves 2:00 per side