• CFA091619

    CrossFit Altius – CrossFit

    Daily Mindset

    **”Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy**

    One of the most challenging things we can face is ourselves. To truly turn inward is uncomfortable, awkward, and we fight against it. It takes incredible guts.

    It’s just far easier to blame the external world for who or where we are. It’s the excuse. The easy way out. It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside we know that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

    If we can turn within something far more powerful can happen. As Mahatma Gandhi said, “You must be the change you want to see in the world.”

    Question of the Day

    0:00-3:00

    What kind of shoe would you be?

    Warm-up

    3:00-12:00

    ## 20 Seconds

    Knee to Chest

    Straight Leg Kicks

    Active Samson

    Active Spidermans

    Slow Air Squats

    Box Step-ups (Facing Box)

    Lateral Box Step-ups (Right)

    Lateral Box Step-ups (Left)

    Side Shuffle (Right)

    Side Shuffle (Left)

    Bear Crawl

    High Knees

    Butt Kickers

    Skip For Height

    Skip For Distance

    200 Meter Outside Run

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press + Reach

    5 Romanian Deadlifts

    5 Front Squats

    Rehearsal

    12:00-22:00

    ## 1 Round

    200 Meter Run

    5 Burpee Box Jumps (Lower Box)

    5 Thrusters (Lighter Weight)

    *Build to Workout Height / Weight*

    ## 1 Round

    100 Meter Run

    5 Burpee Box Jumps

    5 Thrusters

    Master Splinter (Time)

    3 Rounds:

    400 Meter Run

    12 Burpee Box Jumps (24/20)

    15 Thrusters (95/65)
    22:00-42:00

    Hollow Body Rocks

    42:00-52:00

    Not for time:

    Accumulate 75 Hollow Rocks — Score highest set

    Cool Down

    Couch Stretch 1 minute per leg

    Cobra pose 30 seconds x 2