CrossFit Altius – CrossFit

Daily Mindset

“Everyone makes mistakes. Not everyone owns them.”

It’s a common reaction to blame others when something goes wrong.

Yet when we do, even when it may even be the fault of another… 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 do better next time?”


# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

:30 seconds work

Active Spidermans

Air Squats

Stiff Legged Deadlifts

Push-up to Down Dog

Straight Leg Reach to Air Squat

Elbow Rotations

Straight Legged Inchworms

Jumping Air Squats

Hang Power Cleans

Clean and Jerk (Build to a heavy)

(8:00-28:00) 18:00 start

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.


# REHEARSAL (30:00 – 35:00)

## 2 Rounds

2 Power Cleans

4 Push-ups

6 Air Squats

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down

Banded Hammie Stretch 1:00 per leg

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