• CFA080519

    CrossFit Altius – CrossFit

    Daily Mindset

    **”An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton**

    Picture a giant flywheel. It’s at rest, and we are going to manually start it.

    To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

    By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

    We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

    There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

    Warm-up

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

    ## 40 Seconds

    PVC Pass Throughs

    Active Spidermans

    PVC Power Snatches

    Active Divebombers [

    PVC Power Snatch + Overhead Squat

    Push-up to Down Dog

    ## Snatch Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Stamina Squats 2 (6 x 6 @72%)

    Alternating “On the Minute” x 12 (6 Rounds)

    Odd Minutes – 2 Front Squats

    Even Minutes – 4 Back Squats
    10:00-30:00

    First week of our new look stamina squats

    Previously we completed 3 Front Squats + 6 Back Squats

    Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats

    As a reminder, the weight is the same for Front Squat and the Back Squat

    On the first minute, complete 2 Front Squats

    Rest until the top of the minute and then perform 4 Back Squats

    Repeat for a total of 6 rounds

    Rehearsal

    # PRACTICE ROUND (35:00 – 40:00)

    ## 1 Round

    4 Lateral Bar Burpees

    3 Power Snatches

    2 Overhead Squats

    1 Squat Snatch

    Rocket Power (Time)

    For Time:

    21 Lateral Barbell Burpees

    21 Power Snatches (115/85)

    15 Lateral Barbell Burpees

    15 Overhead Squats (115/85)

    9 Lateral Barbell Burpees

    9 Squat Snatches (115/85)

    Cool Down

    Wall Hip Stretch 2:00 total