• CFA080919

    CrossFit Altius – CrossFit

    Daily Mindset

    **”If life changes from the outside in, life ends. If life changes from the inside out, life begins.”**

    It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

    Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

    It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

    A change on the inside reflects on the outside.

    Never the other way around.


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

    ## 30 Seconds

    Easy Bike

    Active Spidermans

    Front Rack Stretch

    Moderate Bike

    Inchworms to Push-ups

    Chest Stretch

    Faster Bike

    Slow Air Squats

    Wrist Stretch

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Power Clean (Barbell Cycling 10-Rep Touch & Go Power Clean)


    Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean

    You are allowed to pause in the front rack and at the hips, but not on the ground

    Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”


    10 reps for a lot of sets can be fairly taxing

    When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

    Once you feel like you are in your true “working sets” is when you should start going with sets of 10


    ## 1 Round

    *Performed With Opening Barbell Weight: *

    3 Calorie Bike

    3 Power Cleans

    3 Push-ups

    3 Air Squats

    Blockbuster (3 Rounds for reps)

    AMRAP 5:

    Buy-In: 35/25 Calorie Assault Bike

    Max Rounds of “The Chief” (135/95)

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 25/18 Calorie Assault Bike

    Max Rounds of “The Chief” (155/105)

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 15/10 Calorie Assault Bike

    Max Rounds of “The Chief” (175/125)

    1 Round of “The Chief”:

    3 Power Cleans

    6 Push-ups

    9 Air Squats

    Cool Down

    Chest Stretch 1:00 per pec on rig