• CFA082019

    CrossFit Altius – CrossFit

    Daily Mindset

    **”One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous**

    Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.

    Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

    If kindness is contagious, we just need to start the chain.

    Warm-up

    0:00-12:00

    # 30 Seconds

    Easy Bike

    Down Dog

    Moderate Bike

    Up Dog

    Faster Bike

    Active Divebombers

    Hollow Hold

    Arch Hold

    # Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Shoulder Press (5 sets of 3)

    12:00-30:00

    We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back, let’s try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.

    Rehearsal

    30:00-35:00

    # 1 Round

    5 Kettlebell Swings

    5 Push Presses

    5 Calorie Bike

    5 Toes to Bar

    30 Rock (AMRAP – Rounds and Reps)

    AMRAP 20:

    30 Kettlebell Swings (53/35)

    30 Push Presses (95/65)

    21/15 Calorie Assault Bike

    30 Toes to Bar
    35:00-55:00

    *can sub 30/21 calories on the rower if scaling other movements

    Cool Down