CrossFit Altius – CrossFit

Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.


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

## 30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Power Snatch (Heavy Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%

Set #2 – 65%

Set #3+4+5 – Build to a heavy complex for the day.


# PRACTICE ROUND (40:00 – 45:00)

## 1 Round

4 Deadlifts

3 Overhead Squats

2 Hang Power Snatches

Bartender (AMRAP – Rounds and Reps)


12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

Cool Down

Banded Hammie Stretch 1:00 per side

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