CrossFit Altius – CrossFit

Daily Mindset

“Culture eats strategy for breakfast.” -Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. It won’t be our strategy that we fall back to in round 4 of “Kelly”. In our darkest hour, where we need it the most, we will fall back to something far deeper. Our character. Our purpose for doing what we do. Cultivate that, and everything else falls into place.


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

## 30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats [(Video)](

PVC Pass Throughs

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Pausing OHS (7 Sets of 1 Rep)

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

All repetitions are taken from the rack.


# PRACTICE ROUNDS (30:00 – 35:00)

## 1 Round

200 Meter Run

10 Overhead Squats

*Build to Workout Weight*

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Wall Hip Stretch 2:00

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