CrossFit Altius – CrossFit
**”The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein**
We don’t get what we want.
We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.
But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 45 Seconds
Medicine Ball Deadlifts
Alternating Bird Dogs
## 30 Seconds
Medicine Ball Ground to Overhead
## 15 Seconds
Medicine Ball Slams
*Performed with Workout Weight Medicine Ball
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Deadlift (1 x 2)
* 15 minutes to build to the 3 separate heavy sets
* Try to stick to the general timeline below to ensure athletes complete all 3 sets within the window
* General Timeline:
* 7 Minutes for 6 (3-4 Sets)
* 4 Minutes for 4 (1-2 Sets)
* 4 Minutes for 2 (1-2 Sets)
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
Optimus Prime (AMRAP – Reps)
On the Minute: 7 Deadlifts (225/155)
Banded Hammie Stretch 2:00 per side