• CFA081619

    CrossFit Altius – CrossFit

    Daily Mindset

    **”One can have no smaller or greater mastery than mastery of oneself.” – Leonardo DiVinci**

    Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

    Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

    It’s good to acknowledge the primary job of our brain – to keep us safe.

    It’s going to aim to convince us that we want to avoid risk, danger, and failure.

    The saying “it’s you versus you” couldn’t be truer.

    It’s not the competition that will beat us. It will only be ourselves.

    Warm-up

    0:00-12:00

    ## 30 Seconds

    Easy Bike

    Active Samson

    Banded Good Mornings

    Moderate Bike

    Down Dog

    Banded Good Mornings

    Faster Bike

    Active Spidermans

    Banded Good Mornings

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Deadlift (3 then 1 from 70-85%)

    12:00-25:00

    3 Reps @ 70%

    1 Rep @ 75%

    3 Reps @ 70%

    1 Rep @ 80%

    3 Reps @ 70%

    1 Rep @ 85%

    Focus on controlling the weight on the way down and only making light contact with the floor on the 3’s.

    Rehearsal

    25:00-35:00

    ## 1 Round

    *Performed With Light Weights: *

    4 Dumbbell Hang Clean and Jerks (Each Arm)

    4 Shuttle Sprints

    4 Lateral Barbell Burpees

    4 Deadlifts

    *Build to Workout Weight *

    ## 1 Round

    3 Dumbbell Hang Clean and Jerks (Each Arm)

    3 Shuttle Sprints

    3 Lateral Barbell Burpees

    3 Deadlifts

    Hangnail (AMRAP – Rounds and Reps)

    AMRAP 16:

    30 Dumbbell Hang Clean and Jerks (50/35)

    18 10 meter shuttle sprints

    20 Lateral Barbell Burpees

    15 Deadlifts (245/165)

    Cool Down

    Banded Hamstring Stretch 1:00 each leg