• CFA062119

    CrossFit Altius – CrossFit

    Daily Mindset

    “Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

    How does an echo start?

    With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

    It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?

    Warm-up

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

    200 Meter Wall Ball Run

    ## 40 Seconds

    Active Spidermans

    Active Samsons

    Push-up to Down Dog

    100 Meter Wall Ball Run

    ## 30 Seconds

    Frog Hops

    Reverse Lunges

    Lateral Hops Over Bags

    50 Meter Wall Ball Run

    ## 20 Seconds

    Easy Burpees

    Deadlift (waves)

    Not for time, resting ~1:30-2:00 between:

    3 Reps @ 70%, 1 Rep @ 75%

    3 Reps @ 70%, 1 Rep @ 80%

    3 reps @ 70%, 1 Rep @ 85%

    Rehearsal

    # PRACTICE ROUND (30:00 – 33:00)

    ## 1 Round

    100 Meter Run

    6 Dumbbell Snatches

    50 Meter Wall Ball Run

    4 Pull-ups

    3 Burpee Box Jumps

    El Nino (Time)

    For Time:

    1 Mile Run

    50 Dumbbell Snatches (50/35)

    400m Wall Ball Run (20/14)

    30 Pull-ups

    20 Burpee Box Jumps (24/20)

    Cool Down

    Wall Hip Stretch 2:00