CFA033019


CrossFit Altius – CrossFit

Warm-up

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

## Rotating Through 3 Stations:

*1st Station: Bike

2nd Station: Stretch

3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)*

______________________________________

### 30 Seconds

Easy Bike

Active Samson

Lateral Hops Over Dumbell

Moderate Bike

Active Spidermans

Dumbbell Deadlifts (Change Arms Every 5)

Faster Bike

Push-up to Down Dog

Dumbbell Strict Press (Change Arms Every 5)

Teaching

Rope Climbs 12:00-22:00

Rope-a-Dope (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs
Scales:

*DU-

Reduce Reps

Single Unders 600

*Rope Climbs-

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Cool Down

Group Walk

CFA032919


CrossFit Altius – CrossFit

Warm-up

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

## EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Walking Samson

5th Minute: Knuckle Drags

6th Minute: Active Spiderman

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Front Squat (3 x 3 @80%)

*8:00-28:00

*Across

Rehearsal

# REHEARSALS (28:00 – 33:00)

## 1 Round

200 Meter Run

1 Round of Macho Man (Workout Weight)

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks
35:00-60:00

Cool Down

Coaches Choice

CFA032819


CrossFit Altius – CrossFit

Warm-up

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

## Teams of 3 Relay

### AMRAP 5:

15 Right Arm Overhead AbMat Lunge

5 Sit-ups

15’ Left Arm Overhead AbMat Lunge

### AMRAP 5:

25’ Bear Crawl Down

5 Push-ups 25’ Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

Mobility

# MOBILITY (12:00 – 15:00)

## Banded Lat Stretch: 30 Seconds Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

## Banded Triceps Stretch: 30 Seconds Each Side

Lace a stretching band onto a pull-up bar and wrap one hand inside. Face the chest away from the band with the elbow by the ear. Lean forward into the stretch, letting the band to most of the work.

## Banded Chest Stretch: 30 Seconds Each Side

Place band at shoulder height on rig. With one hand placed in the band, rotate chest away from the post to feel a stretch in the pec. Open up the chest and leg the band do the work to feel more of a stretch.

Handstand Walk (10:00 working on walks)

15:00-25:00

Rehearsal

# REHEARSAL (25:00 – 30:00)

## 1 Round

1 Strict Handstand Push-up

2 Strict Pull-ups

4 Walking Lunge Steps (Each Leg)

8 AbMat Sit-ups

Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups
30:00-55:00

Cool Down

Couch Stretch 1:00 per leg

CFA032719


CrossFit Altius – CrossFit

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 6:00)

*Fish Game

Rehearsal

# REHEARSAL (8:00 – 18:00)

## 1 Round

4 Calorie Row

4 Deadlifts (Opening Weight)

4 Box Jump Overs

Dead Broke (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)
20:00-50:00

Chuck Core Work (No Measure)

3 rds:

20 slow abmat sit-ups

15 toe touch

20 slow bicycle

10 decline spiderman push-ups
Optional

Cool Down

Banded Hammie 1:00 per side

CFA032619


CrossFit Altius – CrossFit

Daily Mindset

Warm-up

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

## 2 Rounds

*30 Seconds Each:*

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

## Modified Barbell Warmup

5 Snatch Grip Deadlifts

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

CT Snatch Complex (EMOM)

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex
12:00-25:00

We will record your final weight

Rehearsal

# TRANSITION + REHEARSAL (25:00 – 30:00)

## 1 Round

5 Power Snatches

5 Toes to Bar

5 Burpees

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees
30:00-55:00

Cool Down

Wall Hip Stretch 2:00

CFA032519


CrossFit Altius – CrossFit

Daily Mindset

# DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 6:00)

## 30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

*Front squats, push press, and thrusters with either light set of dumbbells

Back Squat (5 x 3 pausing back squat)

6:00-28:00

Set #1 – 65%

Set #2 – 70%

Sets #3, 4, 5 – 75%

1st Squat – Pause for 3sec in bottom.

2nd + 3rd Squat – No pause.

Rest as needed between sets.

We will log the three sets of three at 75%

Rehearsal

(28:00 – 33:00)

## 1 Round

5 Dumbbell Push Press (Each Side)

10 Double Unders

5 Wallballs

Wall-E (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

Cool Down

Foam Roll calves 2:00

CFA032319 Open 19.5


CrossFit Altius – CrossFit

Warm-up

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

10 Air Squats

10 Scap Pull-ups

10 Barbell Front Squats

10 Kip Swings

10 Barbell Push Press

1-5 Strict Pull-ups

10 Barbell Thrusters

5 Pull-ups

*Build to Lighter Weight*

5 Thrusters

5 Pull-ups

*Build to Workout Weight*

# HEAT 1 REHEARSAL (10:00 – 15:00)

## 1 Round

5 Thrusters

5 Chest to Bar Pull-ups

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

CFA032219


CrossFit Altius – CrossFit

Daily Mindset

Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

This isn’t yet what will I do next time – we’ll get to that. The first step is purely identifying all of the possible things we simply could do differently. And the key there is not what others could do… only what we could do.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 15:00)

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Knuckle Drags

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans

Walkouts

Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance

Mobility

# MOBILITY (15:00 – 20:00)

## Pigeon Pose: 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

## Child’s Pose on Kettlebell: 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

## Ankle Stretch: 1 Minute

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal

# MOVEMENT PREP + REHEARSAL (20:00 – 35:00)

Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics.

## 1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

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

CFA032119


CrossFit Altius – CrossFit

Daily Mindset

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

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.

However, there is much to be said about taking a pause to our day, to our routine.

To appreciate the fortune in our lives.

The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. Albeit a morbid thought, it will.

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 wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

As we start our day today, what are three things that we are grateful for?

Why are we grateful for them?

How do they make us feel when we think about them?

Don’t brush the surface – dig deep.

An action of gratitude is one of the most powerful leverages we can take to improving our lives, regardless of goal.

Warm-up

(0:00 – 12:00)

## :40 Seconds On / :20 Seconds Off

Easy Bike

Kettlebell Deadlifts

Easy Row

Quad Stretch

## :30 Seconds On / :15 Seconds Off

Moderate Bike

Russian Kettlebell Swings

Moderate Row

Active Samsons

## :20 Seconds On / :10 Seconds Off

Fast Bike

Kettlebell Swings

Fast Row

Reverse Lunges

*Warmup performed with a light kettlebell

Mobility

(12:00 – 15:00)

## 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.

## Child’s Pose on Kettlebell : 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching

(15:00 – 25:00)

## BIKE

### Movement Prep

30 Seconds Between 55-60 RPMs

## ROW

### Movement Prep

30 Seconds Between 720-900 Calories Per Hour

## KETTLEBELL SWINGS & REVERSE LUNGES

### Reverse Lunge Movement Prep

Establish Bottom Position

8 Reverse Lunges

### Kettlebell Swing Movement Prep

*With Lighter Kettlebell: *

5 Deadlifts

5 Russian Swings

5 Full Swings

*With Workout Kettlebell: *

3 Deadlifts

3 Russian Swings

3 Full Swings

Rehearsal

(25:00 – 30:00)

## 1 Round

4 Calorie Bike

6 Kettlebell Swings

4 Calorie Row

6 Reverse Lunges

Quarterback (5 Rounds for reps)

EMOM x 25:

Minute 1: 12/9 Calorie Assault Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

Cool Down

Banded Hammie stretch 1:00 each leg

CFA032019


CrossFit Altius – CrossFit

Daily Mindset

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application.

Gaining knowledge, in and of itself, is relatively easy.

But purely gaining knowledge doesn’t change who we are.

We can place a turbocharged engine in the trunk, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle.

It’s not even a quarter.

It’s the first 10%, if that.

What we are after, knowledge in action.

Warm-up

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

## Buddy Relay

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Teaching

(12:00 – 22:00)

## BOX JUMPS

### Movement Prep

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Medium Height)

3 Box Jumps (Workout Height)

## ROWING

### Movement Prep

30 Seconds Moderate Row (Emphasizing Arms Punching First on Recovery)

## DUMBELL FRONT SQUATS

### Movement Prep

8 Dumbbell Front Squats (With Lighter Set of Dumbbells)

Rehearsal

(22:00 – 30:00)

## 1 Round Each

6 Box Jumps

8 Front Squats

100 Meter Row

*Build to Workout Weight *

## 1 Round Each

3 Box Jumps

4 Dumbbell Front Squats

50 Meter Row

*For times sake here, buddy 2 can get stated when buddy 1 clears the box jumps

Megalodon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Cool Down

Couch Stretch 1:00 per side