• CFA101719

    CrossFit Altius – CrossFit

    Daily Mindset

    “If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

    If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

    But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

    To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

    Question of the Day

    What one movement are you sure we’ll see in 20.2?

    Warm-up

    3:00-15:00

    Warmup Run

    400 Meter Easy Run

    30 Seconds

    Inchworm to Push-up

    Slow Air Squats

    Hollow Hold

    Inchworm to Push-ups

    Air Squats with Arms Overhead

    Arch Hold

    Inchworm to Push-ups

    Jumping Air Squats

    Straight Leg Sit-ups

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Paused Front Squat

    15:00-30:00

    Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

    The pause will be 3 seconds in the bottom before standing

    The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

    Build to a moderately heavy complex over your last 3 sets

    Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

    Rehearsal

    30:00-35:00

    Build to Workout Weight

    1 Round

    5 Toes to Bar

    5 Front Squats

    100 Meter Run

    Mind Control (AMRAP – Rounds and Reps)

    AMRAP 20:

    7 Toes to Bar

    7 Front Squats (135/95)

    200 Meter Run