CFA022819


CrossFit Altius – CrossFit

Daily Mindset

“Learning without thought is labor lost; thought without learning is perilous” – Confucius

This quote tells tells us that learning and thought are quite different – and, equally important.

The act of learning brings knowledge.

The act of thought brings application to new ideas, acts, and endeavors.

The synergy between is crucial. One is nothing without the other.

We don’t need useless trivia knowledge, just for the sake of knowing it – that doesn’t directly make our lives better. The quote refers to this as “labor lost”. Nor do we want to rush into hike up the Appalachian mountains without doing some research and preparation first. That would simply be dangerous, and as the quote puts it, “perilous”.

The balance is spending the right time on both.

Prepared, but never in paralysis through analysis.

Innovative, but always a student.

With our aim to make every day our best, let’s strive to never be wasteful in time, nor perilous in action.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## 1 Minute

Jumping Jacks

Active Samson

Push-up to Down Dog

## 45 Seconds

Easy Single Unders

Side Lunges

Walkouts

## 30 Seconds

Faster Single Unders

Reverse Lunges

Push-up Plank Hold

Mobility

# MOBILITY (10:00 – 15:00)

## Chest Stretch on Post: 45 Seconds Each Side

Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

## Ankle Post Stretch: 45 Seconds Each Side

Angle the foot into the corner of a post or wall. Pull the chest towards the post or wall to feel a stretch in the calf.

## Couch Stretch: 1 Minute Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Teaching

# TEACHING (15:00 – 25:00)

## DOUBLE UNDERS

### Movement Prep

20 Seconds Easy Singles

20 Seconds Higher Singles

20 Seconds Double Under Practice

### Movement Substitutions

Reduce Reps

Timed Practice (See Top of Notes)

Single Unders (See Top of Notes)

## REVERSE LUNGES

### Movement Prep

Establish Bottom Position

10 Reverse Lunges (5 Per Side)

## PUSH-UPS

### Movement Prep

15 Second Push-up Top Plank Hold

15 Second Bottom Plank (Elbows Back)

5 Push-ups

### Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

Rehearsal

# REHEARSAL (25:00 – 30:00)

## 1 Round

20 Double Unders

10 Reverse Lunges

5 Push-ups

U-Turn (Time)

For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Cool Down

Coaches Choice

CFA022719


CrossFit Altius – CrossFit

Warm-up

# WOD BRIEF + GROUP WARMUP + MOBILITY (0:00 – 12:00)

## 30 Seconds

Jumping Jacks

Air Squats

PVC Pass Throughs

Lateral Hops Over Bar

Active Samson

PVC Overhead Squats

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Teaching

# TEACHING (12:00 – 25:00)

## BOX JUMP OVERS

### Movement Prep

5 Step-ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height(

## PULL-UPS

### Movement Prep

15 Second Hollow Hold

15 Seconds Arch Hold

.

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

### Movement Substitutions

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

25 Strict Pull-ups

## SNATCH

### Movement Prep

2 High Hang High Pulls

2 Hang High Pulls

2 High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

3 Position Power Snatch (moderate 3)

From the hip/above knee/floor
# 3-POSITION POWER SNATCH (25:00 – 40:00)

* Athletes will have 15 minutes to build to a moderate 3-position power snatch

* This is more about technique than it is about strength

* Make sure to differentiate the pocket position from the knee position

Rehearsal

# TRANSITION + REHEARSAL (40:00 – 45:00)

## 1 Round

5 Box Jump Overs

4 Pull-ups

3 Power Snatches

Overhaul (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

Cool Down

Coaches Choice

CFA022619


CrossFit Altius – CrossFit

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 45 Seconds

Easy Bike

Active Spidermans

## 30 Seconds

Moderate Bike

Mountain Climbers

## 15 Seconds

Fast Bike

Burpees

*Alternating between bike and bodyweight movement with a buddy

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

# MOBILITY (12:00 – 15:00)

## Banded Hamstring Stretch: 45 Seconds Each Side

Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.

## Banded Cross Body Stretch: 45 Seconds Each Side

After completing the hamstring stretch, swing the banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.

Teaching

# TEACHING (15:00 – 25:00)

## BIKE

### Movement Prep

15 Seconds Moderate (Sitting)

15 Seconds Fast (Slightly Standing)

## BARBELL-FACING BURPEES

### Movement Prep

3 Loose Bar Facing Burpees

3 Tight Bar Facing Burpees

## DEADLIFTS

### Movement Prep

Establish Setup Position

5 Empty Bar Deadlifts

.

Build to Lighter Weight

Rehearsal

(25:00 – 35:00)

## 1 Round

5 Deadlifts

5 Barbell-Facing Burpees

5 Calorie Bike

*Build to Workout Weight*

## 1 Round

3 Deadlifts

4 Barbell-Facing Burpees

5 Calorie Bike

Face Off (5 Rounds for time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike

Cool Down

Coaches Choice

CFA022519


CrossFit Altius – CrossFit

Warm-up

## 3 Rounds

30 Seconds:

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

Teaching

-AbMat

-Dumbbell Hang Clean and Jerks

-Goblet Squat

Rehearsal

1 round:

15 AbMat Sit-Ups

12 Dumbbell Hang Clean and Jerks

9 Dumbbell Goblet Squats

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

Cool Down

Wall Hip Stretch 2:00

CFA022319 Open 19.1


CrossFit Altius – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

19.1: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

19.1: Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

CFA022119


CrossFit Altius – CrossFit

Warm-up

## Partner Rowling

* 2000 meters for time split between two partners.

* 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

* If they land at 97 or 103, penalty is 3 burpees.

* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

## 30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Goat Day (2 Rounds for reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Fridays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Saturday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.
### Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

### Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Cool Down

Coaches Choice

CFA022119 Happy Birthday Vanessa!!


CrossFit Altius – CrossFit

Warm-up

## Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

## Medicine Ball Warmup

8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Push Press

8 Reverse Lunges

*With lighter medicine ball*

Hardball (Time)

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

50′ Walking Lunge

Cool Down

Coaches Choice

CFA022019


CrossFit Altius – CrossFit

Warm-up

## 1 Minute

Easy Row

Active Spidermans

## 45 Seconds

Moderate Row

Push-up to Down Dog

## 30 Seconds

Fast Row

Walkout

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Double Play (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders

Cool Down

Coaches Choice

CFA021919


CrossFit Altius – CrossFit

Warm-up

0:00-10:00

## 20 Seconds

*Around Line of Boxes:*

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 
Side Lunge

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

## Barbell Warmup

* 5 Good Mornings

* 5 Back Squats

* 5 Elbow Rotations

* 5 Strict Presses

* 5 Stiff-Legged Deadlifts

* 5 Front Squats

Teaching

12:00-25:00

###

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height)

###

5 Strict Press

5 Push Press

5 Push Jerks (Quick Reset)

5 Push Jerks (Balanced Reset)

###

5 Deadlifts

Establish Narrow Stance and Grip

5 Slow Deadlifts (More Narrow)

5 Deadlifts

Deadlift (Heavy Set of Three)

25:00-40:00

* 15 minutes to build to a heavy set of 3

* The first deadlift at the heavier weights will be the most challenging

* Aim to make the first one the best one

* If form starts to break down, drop some weight and work technique

Rehearsal

40:00-45:00

## 1 Round

6 Deadlifts

5 Box Jump Overs

4 Push Jerks

Dead Ahead (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)
45:00-60:00

Cool Down

Coaches Choice

CFA021819


CrossFit Altius – CrossFit

Warm-up

## 45 Seconds

Easy Bike

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Bike

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Bike

Push-up to Down Dog

Medicine Ball Thrusters

Meatball (Time)

For Time:

75 Wallballs

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”

Cool Down

Pec Stretch 1:00 per side