• CFA091319

    CrossFit Altius – CrossFit

    Daily Mindset

    “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

    Pretty good is decent.

    Pretty good is average.

    Pretty good checks the box.

    Pretty good… is the enemy of excellent.

    How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

    What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

    Question of the Day

    0:00-5:00

    What is one thing you want to do differently “next time”?

    Warm-up

    5:00-18:00

    In Teams of 2:

    8 Minutes For Quality:

    30 Medicine Ball Squat Passes

    30 Medicine Ball Chest Passes

    30 Medicine Ball Lateral Passes (30 Right / 30 Left)

    Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.

    Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Snatch Grip Romanian Deadlifts

    5 Overhead Squats

    Teaching

    18:00-30:00

    Focused teaching time on the hang power snatch.

    Rehearsal

    30:00-35:00

    1 Round:

    5 Wallballs

    5 Hang Power Snatches

    5 Bike Calories

    Thumb War (5 Rounds for reps)

    5 Rounds:

    1 Minute Wallballs (20/14)

    1 Minute Hang Power Snatch (75/55)

    1 Minute Bike Calories

    1 Minute Rest
    35:00-55:00

    Cool Down