• CFA082119

    CrossFit Altius – CrossFit

    Daily Mindset

    **”The carpenter doesn’t show up to the job with a single hammer and a single nail.”**

    To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities can help us adapt to take on any problem, from any angle.

    The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.

    Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation; that we will overcome them.

    Warm-up

    0:00-12:00

    ## 30 Seconds

    Medicine Ball Deadlifts

    Push-up to Down Dog

    Glute Bridges

    Medicine Ball Strict Press

    Push-up to Down Down

    Single Leg Glute Bridges (30 Seconds Each Leg)

    Medicine Ball Squats

    Push-up to Down Dog

    Front Plank Hold

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Gymnastics

    12:00-25:00

    5 Rounds, Not For Time:

    40 Double Unders

    30′ Handstand Walk

    *The idea is to keep moving at a light pace with a focus on the handstand walk. No score for this portion today.

    *Movement Substitutions:

    –Handstand Walk

    30 Seconds of Handstand Walk Practice

    30 Seconds of Handstand Weight Shifting Video

    30 Seconds of Box Shoulder Taps Video

    –Double Unders

    Reduce Reps

    60 Single Unders

    30 Seconds of Practice

    Rehearsal

    25:00-30:00

    ## 1 Round

    6 Wallballs

    5 Deadlifts (Opening Weight)

    4 Lateral Barbell Burpees

    Frank the Tank (3 Rounds for reps)

    AMRAP 5:

    Buy-In: 50 Wallballs

    12 Deadlifts (185/135)

    12 Lateral Barbell Burpees

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 35 Wallballs

    9 Deadlifts (225/155)

    9 Lateral Barbell Burpees

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 20 Wallballs

    6 Deadlifts (275/185)

    6 Lateral Barbell Burpees
    30:00-55:00

    Cool Down

    Foam roll 5 minutes with a focus on posterior chain and quads