• CFA081319

    CrossFit Altius – CrossFit

    Daily Mindset

    **”Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson**

    We can choose to believe that life is happening to us, or that we are fully in control.

    We could stand by and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

    Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great people great. If we can train ourselves to truly believe that everything is by choice, the door of opportunity opens.

    Warm-up

    0:00-12:00

    ## 30 Seconds

    Easy Bike

    Push-up to Down Dog

    Banded Pull-Aparts

    Moderate Bike

    Front Plank

    Banded Pull-Aparts

    Faster Bike

    Shoulder Taps

    Banded Pull-Aparts

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Bench Press (3 Rep Max)

    12:00-27:00

    Build to today’s 3RM bench press

    Rehearsal

    27:00-35:00

    ## 1 Round

    3 Strict Pull-Ups

    3 Calorie Bike

    3 Push-ups

    3 Calorie Bike

    Swole Cycle (4 Rounds for reps)

    8 Rounds of 20 Seconds On / 10 Seconds Off:

    Strict Pull-ups

    Assault Bike Calories

    Strict Handstand Push-ups

    Assault Bike Calories
    35:00-55:00

    Cool Down

    Child’s Pose 1 min

    Lizard 1 min per leg