• CFA111919

    CrossFit Altius – CrossFit

    Daily Mindset

    “Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

    We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

    We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

    Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

    Question of the Day

    0:00-3:00

    What is the most recent choice you made?

    Warm-up

    3:00-15:00

    60 Seconds

    Easy Row

    Active Divebombers

    Slow Air Squats

    40 Seconds

    Moderate Row

    Kettlebell Suitcase Deadlifts (20s Each Side)

    Kettlebell Waiter Squats (20s Each Side)

    20 Seconds

    Faster Row

    Kettlebell Deadlifts

    Kettlebell Goblet Squats

    *Performed With Lighter Kettlebell Weight

    Barbell Warmup

    5 Good Mornings

    5 Back Sqauts

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Thruster

    15:00-30:00

    Take 15 minutes to find a heavy triple thruster.

    4th Down (3 Rounds for reps)

    AMRAP 4:

    21/15 Calorie Row

    21 Kettlebell Swings (53/35)

    21 Thrusters (75/55)

    Rest 4 Minutes

    AMRAP 4:

    15/10 Calorie Row

    15 Kettlebell Swings (53/35)

    15 Thrusters (95/65)

    Rest 4 Minutes

    AMRAP 4:

    9/6 Calorie Row

    9 Kettlebell Swings (53/35)

    9 Thrusters (115/85)
    30:00-55:00

    Whenever there is rest built in, we want to try to rest as little as possible during the work periods–let’s choose weights that allow that to happen today.

    In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round.

    Suggested timeline for a full round completed in the first AMRAP:

    Row: ~1 Minute

    Kettlebell Swings: ~90 Seconds

    Thrusters: ~90 Seconds

    Cool Down

    55:00-60:00

    Banded Hamstring Stretch 1 minute per leg

    Alternating Head Tilts, Chin Tucks and Chin Reaches for 1-2 minutes