• CFA111519

    CrossFit Altius – CrossFit

    Daily Mindset

    “One of the sincerest forms of respect is actually listening to what another has to say.” – Brian McGill

    Everyone hears things. Not everyone listens.

    Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

    What if we changed those efforts around.

    Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

    Listen not with the intention to respond, but with the intention to understand.

    Question of the Day

    0:00-3:00

    What is an unwritten rule in the gym that everyone knows anyway?

    Warm-up

    3:00-15:00

    30 Seconds

    Push-up to Down Dog

    Front Plank

    Active Samson + Air Squat

    Spiderman + Hamstring Stretch

    Alternating Bird Dogs

    Active Samson + Air Squat

    Inchworm to Push-up

    Shoulder Taps

    Active Samson + Air Squat

    Barbell Warmup

    5 Good Mornings

    5 Back Sqauts

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Hang Power Clean + Power Clean

    Perform one Hang Power Clean and one Power Clean
    15:00-30:00

    Take 15 minutes to find a heavy complex.

    Rehearsal

    30:00-40:00

    1 Round

    5 Hang Power Cleans

    5 Push-ups

    5 Deadlifts

    Focus on what happens above the knees:

    CLEANS

    Try lowering the bar to just above the knees, then immediately changing direction. This quick change of direction will allow for a more powerful hang power clean.

    DEADLIFTS

    Once the bar is above the knees is when athletes can aggressively push the hips forward to lock the weight out. Controlled below the knees, then fast hips forward once the bar is above the knees.

    PUSH-UPS

    Squeeze the quads, glutes, and abs so the knees rise as you push the floor away. Focus on breathing to find the rhythm. Push the air out as you push away from the floor.

    Power Bar (AMRAP – Rounds and Reps)

    AMRAP 12:

    9 Hang Power Cleans (135/95)

    12 Push-ups

    15 Deadlifts (135/95)
    40:00-55:00

    Athletes can expect to perform 3+ rounds if the right weights and variations are chosen.

    Cool Down

    55:00-60:00

    Banded Lat Stretch 1 minute per side

    Seated Hamstring Stretch 2 minutes