CrossFit Altius – CrossFit

Daily Mindset

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

It is very common for us to await the “right time”.

The right time to start.

The right time to change jobs.

The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.


# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## 1 Minute

Easy Bike

Active Spidermans

## 45 Seconds

Moderate Bike

Active Samson

## 30 Seconds

Faster Bike

Mountain Climbers

## 15 Seconds

Sprint Bike


Weighted Pull-ups (Heavy Set of three)

# WEIGHTED STRICT PULL-UP (15:00 – 27:00)

* With 12 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty

* Complete one set around every 1:45-2 minutes, leaving enough time to recover for the next one

* This puts athletes at a total volume of 18-21 weighted strict pull-ups


# HEAT 1 REHEARSAL (27:00 – 30:00)

## 1 Round

3 Calorie Assault Bike

6 Burpees

3 Calorie Assault Bike

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

Cool Down

Rack Pec Stretch 1:00 per side

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