• CFA091019

    CrossFit Altius – CrossFit

    Daily Mindset

    **”Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt**

    We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose–to find the next best version of ourselves.

    Rent is due.

    Question of the Day

    0:00-3:00

    Do you talk to yourself?

    Warm-up

    3:00-12:00

    ## Team Relay:

    AMRAP 7:

    15 Plate Hops

    25′ Plate Overhead Walking Lunge (Out)

    5 Burpees to Plate

    25′ Plate Overhead Walking Lunge (Back)

    *Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.*

    Gymnastics Conditioning (Enter total reps)

    AMRAP 6:

    1 Strict Handstand Push-up

    1 Strict Pull-up

    2 Strict Handstand Push-up

    2 Strict Pull-ups

    3 Strict Handstand Push-up

    3 Strict Pull-ups



    Continue to add (1) rep to each movement until the cap is reached
    12:00-20:00

    Rehearsal

    20:00-25:00

    ## 1 Round

    10 Kettlebell Swing (Light Weight)

    200 Meter Run

    10 Double Unders

    *Build to Workout Weight*

    ## 1 Round

    5 Kettlebell Swing (Workout Weight)

    100 Meter Run

    10 Double Unders

    Road Trip (Time)

    5 Rounds:

    15 Kettlebell Swing (70/53)

    400 Meter Run

    40 Double Unders
    25:00-55:00

    * If unable to run, complete one of the following:

    * 28/20 Calorie Assault Bike

    * 500 Meter Row

    Cool Down

    55:00-60:00

    Banded Hamstring Stretch 1 minute per leg

    Calf Stretch 1 minute per leg