CrossFit Altius – CrossFit
“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
Stiff Legged Deadlifts
Push-up to Down Dog
Straight Leg Reach to Air Squat
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
6 Air Squats
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
Banded Hammie Stretch 1:00 per leg