CrossFit Altius – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
From a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.
Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue.
Greatness is not by chance. It is by choice.
We just need to work for it.
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 1 Minute
Push-up to Down Dog
PVC Pass Throughs
## 45 Seconds
Inchworm to Push-up
PVC Lat Stretch
## 30 Seconds
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)
Back Squat (9 x 2 EMOM)
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.
Work up to Snatch weight for WOD
Rush Hour (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Score is slowest round
Banded Hammie Stretch 1:00 per side