CrossFit Altius – CrossFit
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.
How we do anything, is how we do everything. And there is nothing in life worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for second time sooner than we think. Let’s take pretty good… to great.
## 1 Minute
Push-up to Down Dog
Body Armor 3 (Weight)
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 each side)
21 Dumbbell Floor Presses – Video
27 Low Banded Rows – Video
Rest 2:00 between efforts.
100 Banded Push Downs
On the dumbbell bench press, this is on a flat bench. We are looking for challenging loads here. Let’s build across the three rounds to a heavy set of 9 for the day, with the aim being that each set is completed unbroken.
On the dumbbell bent over rows, this are one at a time. Support one arm onto a bench or box, aiming to get our torso about 45 degrees (if not closer to 90) to the ground.
On the dumbbell floor presses, let’s do these with speed. These are close grip presses, and the range of motion is short. Move slightly on the lighter side so we can maintain speed here.
On the final low banded rows, let’s also do these with speed. Get some good tension by sitting a few feet away, and lock in the torso. Although we’ll do these quickly, we want to be very aware of any torso “swing”. Let’s not use our hips or momentum – let our shoulders, back and arms do the work.
On the final set of 100 push downs, choose a tension that is light. And aim to go unbroken. In this movement, you almost can’t go light enough – it will bring a challenge. Much like the floor presses and banded rows, let’s add some speed here. When we move with intensity here, we’ll bring more blood to the area… which shuttles away waste product while bringing in nutrients. “The pump” isn’t just for looks.
2 Rds: One Uppercase and One Lowercase
Both Legs laying alphabet raises
*This is exactly what you think it is. Try to spell out each letter with both legs together first Uppercase and then back through Lowercase
Rig Pec Stretch 1:00 per side