• CFA052019

    CrossFit Altius – CrossFit

    Daily Mindset

    “Your obsessions become your possessions.” – Ed Mylett

    The word “obsessed” gets a bad rap.

    And there’s indeed some merit to that.

    But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

    Be obsessed with reaching our dreams.

    Be obsessed with becoming a better husband. A better wife.

    A better son, a better daughter. A better friend, a better neighbor.

    Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.


    # WOD BRIEF + GROUP WARMUP (0:00 – 5:00)

    ## 30 Seconds

    Easy Row

    Air Squats with Hands Overhead

    Moderate Row

    Slow PVC Overhead Squats

    Faster Row

    Jumping Air Squats

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Pausing Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Presses

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Paused Back Squat (1 x 1)


    7 Sets:

    1 Tempo Back Squat*

    *7 seconds down, 3 second pause in bottom, stand.

    Set #1 – 58%

    Set #2 – 60%

    Set #3 – 62%

    Set #4 – 64%

    Set #5 – 66%

    Set #6 – 68%

    Set #7 – 70%

    Rest 60s between sets. All repetitions taken from the rack.


    # REHEARSAL (25:00 – 30:00)

    ## 1 Round

    10 Air Squats

    5 Calorie Row

    5 Power Snatches

    *Build to Workout Weight*

    Hot Air (Weight)

    On the 5:00 x 5:

    30 Air Squats

    20/15 Calorie Row

    7 Power Snatches (115/85)

    Cool Down

    Couch Stretch 1:00 per side