CrossFit Altius – CrossFit
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further.
We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you.
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
## Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Push Jerk (Work to a heavy set of 3)
# PUSH JERK (20:00 – 35:00)
* Athletes will have 15 minutes to build to their heavy set of 3 push jerks
* Looking to get in about 7-8 attempts, so plan weight jumps accordingly
* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases
# REHEARSAL (35:00 – 40:00)
## 1 Round
12 Double Unders
8 Dumbbell Hang Clean & Jerks (Workout Weight)
4 Calorie Row
Bel-Air (AMRAP – Rounds and Reps)
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
Wall Hip Stretch 2:00