CrossFit Altius – CrossFit
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 1 Minute
Active Samson + Air Squat
## 45 Seconds
Push-up to Down Dog
## 30 Seconds
Jumping Air Squats
## Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
Strict Handstand Pushups (12 x 40%)
12 Sets for Time:
40% of Max Strict HSPU
Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%
Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
# PRACTICE ROUNDS (25:00 – 30:00)
## 1 Round
5 Row Calories
5 Bike Calories
5 Hang Clusters
*Build to Workout Weight *
Sicko Mode (Time)
21 Hang Squat Clean Thrusters (135/95)
*Women Complete 15-12-9 Machine Calories
Couch Stretch 1:00 per side