• CFA100119

    CrossFit Altius – CrossFit

    Daily Mindset

    **”Action is the fundamental key to all success.” – Picasso**

    There is no substitute for action. This is not breaking news.

    Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

    A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

    Knowing is not half the battle.

    It’s not even a quarter.

    It’s the first 10%, if that.

    Action is 90%.

    Question of the Day

    0:00-3:00

    I say “ECOD”, you say ____________?

    Warm-up

    3:00-15:00

    ## 1 MInute

    Easy Row

    Lateral Box Step-ups (30 Seconds Each Side)

    ## 30 Seconds Each

    Barbell Good Mornings

    Elbow Rotations

    Back Squats

    ## 45 Seconds

    Moderate Row

    Box Facing Step-ups

    ## 30 Seconds Each

    Romanian Deadlifts

    Hang Muscle Cleans

    Front Squats

    ## 30 Seconds

    Fast Row

    Low Box Jumps (Step Down)

    Rehearsal

    15:00-25:00

    ## 1 Round

    5 Burpee Box Jump Overs

    5 Power Cleans (Performed at Lightest Weight)

    5 Calorie Row

    *Build to Heaviest Weight*

    ## 1 Round

    3 Burpee Box Jump Overs

    3 Power Cleans (Performed at Heaviest Weight)

    3 Calorie Row

    ECOD (3 Rounds for reps)

    3 x AMRAP 4:

    15 Burpee Box Jump Overs (24/20)

    21 Power Cleans

    27/21 Calorie Row

    Rest 4 Minutes

    Round 1: 135/95

    Round 2: 115/85

    Round 3: 95/65
    25:00-45:00

    Strict Handstand Pushups

    45:00-55:00

    Spend 10 minutes working to a max set of strict HSPU or whatever scale is appropriate today.

    Cool Down

    55:00-60:00

    Rag Doll 1 minute

    Calf stretch 1 minute per leg

    Child’s Pose 1 minute