• CFA091919

    CrossFit Altius – CrossFit

    Daily Mindset

    “Weakness of attitude becomes weakness of character.” – Albert Einstein

    Character is often described as moral or ethical strength.

    Moral and ethical strength is defined on a daily basis, through the decisions and actions we take.

    “Attitude” in this quote can be interpreted in many different ways, one being “perspective”.

    How we perceive what happens, or even what could happen, is the start. It sets the tone for what is to follow… it often shapes the next decision, as Einstein writes. A poor perspective leads to a poor character.

    Question of the Day

    0:00-3:00

    What CrossFit movement do you most need to change your attitude toward?

    Warm-up

    03:00-15:00

    With a Partner

    3 Minutes:

    Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)

    **Buddy 2: **1:30 Active Divebombers

    Switch Stations at the 1:30 Mark

    3 Minutes:

    Buddy 1: AbMat Sit-ups

    Buddy 2: 100 Meter Run

    Switch Stations When Buddy is Back From Run

    3 Minutes:

    Buddy 1: Hollow Hold Click Here

    **Buddy 2: **20 Lateral Hops Over Wreck Bag

    Switch Stations When Buddy is Done With Hops

    Weighted Pull-ups

    15:00-25:00

    Work to today’s heavy single. Use a dumbbell between the feet or share the chain belt. A medicine ball between the knees is also an option.

    Rehearsal

    25:00-30:00

    1 Round

    1-3 Strict Pull-ups

    100 Meter Run

    10 AbMat Sit-ups

    100 Meter Medicine Ball Run

    Sleeping Bag (Time)

    4 Rounds:

    15 Strict Pull-ups

    200 Meter Run

    30 AbMat Sit-ups

    200 Meter Medicine Ball Run (20/14)
    30:00-55:00

    Cool Down

    55:00-60:00

    Alternate Cobra Pose and Down Dog every 30 seconds or so for 3 mins.