CrossFit Altius – CrossFit
**”Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski**
The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”
Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.
The old expression is true – “if there’s a will, there’s a way”.
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 60 Seconds
PVC Straight Leg Swings (30 Each Side)
## 45 Seconds
PVC Pass Throughs
## 30 Seconds
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Deadlift (1 x 15 unbroken)
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Push-Up
Barbell loaded at 60% of our estimated 1RM Deadlift.
Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.
We are looking to complete both movements unbroken as well – deadlifts and Push-Ups.
# PRACTICE ROUND (35:00 – 35:00)
## 1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Deadlifts (Lighter Weight)
2 10 meter shuttle runs
Ninja Turtle (1 Rounds for time)
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
6 – 10 meter shuttle runs
* With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell
* With the score being the slowest round, make sure the first round is performed at a pace you’re prepared to maintain
Banded Hammie Stretch 1:00 per leg