CrossFit Altius – CrossFit

Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.


# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Strict Handstand Pushups (10 by ?)

10 Sets for Time:

30% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.


# REHEARSAL (25:00 – 30:00)

## 1 Round

100 Meter Run

5 Strict Pull-ups

“Strict Nicole” (AMRAP – Reps)

AMRAP 20 of:

400m Run + Max reps of unbroken Strict Pull ups (RX+) Pull-ups (RX) – every time you come off the bar run another 400m

* Strict variation on a CrossFit Benchmark Workout

* Looking for athletes to get 6-7 shots at strict pull-ups today

* Score is total strict pull-ups


* Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

* Consider an unbroken set one where you can hold on while maintaining quality of movement


* If Unable to Run:

* 500 Meter Row

* 28/20 Calorie Assault Bike

Cool Down

Banded Lat Stretch 1:00 per side

Previous Post:


Next Post: