CrossFit Altius – CrossFit
Daily Mindset
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Warm-up
0:00-10:00
## Biathlon 0:00-6:00
Athletes will start by completing 3 burpees and 3 broad jumps. When they finish the broad jumps, they will throw a wall ball at a foam roller 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back to the burpees. If they hit the target, they can get right back into their 3 burpees and 3 broad jumps. Whoever has the most rounds + reps at the end is the winner.
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Back Squat (Waves/log final set only)
10:00-33:00
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets.
Rehearsal
35:00 – 45:00
## 2 Round
3 Power Cleans
3 Burpees
Black and Blue (Time)
5RFT:
10 Power Cleans, 135/95
10 Burpees
Cool Down
Couch Stretch 1:00 per leg