• CFA102219

    CrossFit Altius – CrossFit

    Daily Mindset

    “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

    There will be a final cup of morning coffee for us.

    There will be the last chance for us to listen to the radio.

    And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

    As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

    Question of the Day

    0:00-3:00

    If you had to use a fake name, what would you be called?

    Warm-up

    3:00-15:00

    30 Seconds

    Ichworm to Push-ups

    Active Spidermans

    Mountain Climbers

    Frog Hops

    Alternating Bird Dogs

    Slow Burpees

    Glute Bridges

    Single Leg Glute Bridges (30 Seconds Each Side)

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Hang Power Clean

    15:00-35:00

    Take 20 minutes to work to a heavy set of 3. First rep should have a visible stop between the deadlift and the first hang power clean. Do not go back to the floor at all within your set of 3. Looking to accumulate 7-10 sets on your way to your heavy set of 3.

    Rehearsal

    35:00-40:00

    1 Round

    5 Burpees

    4 Deadlifts

    3 Hang Power Cleans

    2 Push Jerks

    Bloodthirsty (AMRAP – Rounds and Reps)

    AMRAP 12:

    15 Burpees

    12 Deadlifts (155/105)

    9 Hang Power Cleans (155/105)

    6 Push Jerks (155/105)
    40:00-52:00

    Cool Down

    52:00-60:00

    Banded Hamstring Stretch 1 min per leg

    Banded Lat Stretch 1 min per arm