• CFA090319

    CrossFit Altius – CrossFit

    Daily Mindset

    **”A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb**

    Often the difference between those who make it and those who don’t.

    If we want to see it through, we have got to be able to hang on, to push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

    The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

    Question of the Day

    0:00-6:00

    What is the scariest thing you have ever done for fun?

    Warm-up

    6:00-15:00

    # 1 Minute

    Easy Bike

    Active Spidermans + Hamstring Stretch

    Walking Lunges Around Bikes (No Weight)

    Moderate Bike

    Active Samson + Air Squat

    Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)

    Faster Bike

    Active Divebombers

    Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)

    Stamina Squats

    Alternating “On the Minute” x 12 (6 Rounds)

    Odd Minutes – 3 Front Squats

    Even Minutes – 6 Back Squats
    75% of 3-RM Back Squat

    15:00-30:00

    Rehearsal

    30:00-35:00

    ## 1 Round

    4 Dumbbell Snatches

    4 Calorie Assault Bike

    4 Dumbbell Box Step-Ups

    4 Pull-ups

    Big Bird (AMRAP – Rounds and Reps)

    AMRAP 18:

    20 Dumbbell Snatches (50/35)

    20/15 Calorie Assault Bike

    20 Dumbbell Box Step-Ups (24″/20″)

    20 Pull-ups
    35:00-55:00

    Cool Down