• CFA071219

    CrossFit Altius – CrossFit

    Daily Mindset

    “True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

    How often do we rush to finish line?

    Immediately turning to the next, only to rush once again?

    The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

    Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

    Warm-up

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

    ## Run Warmup

    200 Meter Run

    ## 60 Seconds

    Spiderman Push-Backs

    Chest Stretch

    ## 40 Seconds

    Push-up to Down Dog

    Front Rack Stretch

    ## 20 Seconds

    Mountain Climbers

    Wrist Stretch

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Snatch (EMOM 2:30)

    10:00-25:00

    On the 2:30 x 5 Sets:

    3-Position Power Snatch

    3-Position Squat Snatch

    Barbell load – 60% of 1RM Snatch

    This complex involves a total of (6) repetitions. As it flows in full:

    1 High Hang Power Snatch (pocket-level)

    1 Hang Power Snatch (knee-level)

    1 Power Snatch (from the floor)

    1 High Hang Squat Snatch (pocket-level)

    1 Hang Squat Snatch (knee-level)

    1 Squat Snatch (from the floor)

    Rehearsal

    # PRACTICE ROUND (30:00 – 35:00)

    ## 1 Round

    5 Power Cleans (Lighter Weight)

    5 Burpees

    100 Meter Run

    Mind Eraser (AMRAP – Rounds and Reps)

    AMRAP 20:

    7 Power Cleans, 135/95

    7 Burpees

    200m Run
    35:00-55:00

    Cool Down

    Wall Hip Stretch 2:00