CrossFit Altius – CrossFit

Daily Mindset

“How long are you going to wait until you demand the best of yourself?” – Epictetus

“Tomorrow” is one of the most comfortable words in our vocabulary. It’s safe, cozy, and easy.

Today hurts.

It’s hard, uncomfortable, and often not all that “fun”. But what is far more uncomfortable, far more painful, is realizing that we’ve waited too long… and that it’s too late.

It’s easy to chalk up this current moment as “not our best moment”. That a better day will come to start that thing. That we just aren’t quite ready yet. Not today. Maybe tomorrow, maybe next week. Next month. Next year.

To hell with that.

We don’t wait for the stars align. We’ll align them ourselves. Epictetus challenges us to recommit to ourselves. To demand our best, today.


# WOD BRIEF + GROUP WARMUP (0:00 – 6:00)

## 30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Flutter Kicks

Faster Bike

Mountain Climbers

Split Jerk (Heavy double)


Set #1 – 70% of estimated 1RM Split Jerk

Set #2 – 75%

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


# REHEARSAL (30:00 – 35:00)

## 1 Round

3 Calorie Bike

3 Toes to Bar

3 Power Clean & Jerks

*Build to Workout Weight*

## 1 Round

2 Calorie Bike

2 Toes to Bar

2 Power Clean & Jerks

Handlebars (Time)


4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)
* Looking for a 14-18 Minute Workout

* Around 3:30-4:30 per round

*Scale accordingly to meet time stimulus

Cool Down

Banded Lat stretch 1:00 per side

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