CrossFit Altius – CrossFit
Daily Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In what is known as the “Cone of Learning” from Edgar Dale, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
## 20 Seconds
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats
Mobility
# MOBILITY (10:00 -12:00)
## Warrior Squats: 45 Seconds
## Medicine Ball Squat Hold: 45 Seconds
Teaching
# TEACHING (12:00 – 25:00)
## ROW
### Movement Prep
Establish Catch
20 Seconds Easy Row
## WALLBALLS
### Movement Prep
5 Front Squats
5 Wallballs
## TOES TO BAR
### Movement Prep
5 Scap Pull-ups
5 Jumping Kips with Feet Forward
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
### Movement Substitutions
Reduce Reps
Feet as High As Possible
Knees to Chest
## BACK SQUAT
### Movement Prep
2 Rounds:
Unrack the Bar
5 Back Squats
Back Squat (Work to a heavy set of 5)
(25:00 – 40:00)
* Athletes will have 15 minutes to build to their heavy set of 5
* We can aim for 2-3 warmup sets and 4-5 working sets
Rehearsal
# TRANSITION + REHEARSAL (40:00 – 45:00)
## 1 Round
100 Meter Row
5 Wallballs
5 Toes to Bar
Jacquelyn (Time)
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
Cool Down
Wall hip stretch 1:00