CrossFit Altius – CrossFit

Daily Mindset

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling that we can place on ourselves.

It’s our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

Yet, starting with the right mindset is only the first part of the puzzle, and often the easiest part. It’s maintaining the belief, during the guaranteed adversity. This is where most fall – we succumb to the failures and missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. He had every reason to change his expectations. Every reason to aim lower, or in a different direction. And that would have been that. Yet – we know the rest of story.

What will be ours?


# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 1 Minute

Easy Bike

Single Leg Glute Bridges (30 Seconds Each)

## 45 Seconds

Moderate Bike

Glute Bridges

## 30 Seconds

Faster Bike

Air Squats

## 15 Seconds

Sprint Bike

Squat Jumps

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Bent Over Rows

5 Front Squats

Strict Handstand Pushups (6 X 50%)

6 Sets for Time:

50% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 6 rounds of 10 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 5 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.


# PRACTICE ROUNDS (30:00 – 35:00)

## 1 Round

1 Rope Climbs

3 Hang Power Cleans (Lighter Weight)

5 Calorie Assault Bike

*Build to Heavier Barbell Weight *

Skyscraper (2 Rounds for reps)


2 Rope Climbs

6 Hang Power Cleans (165/115)

18 Reps of 10 Meter Shuttle Runs

Rest 6 Minutes


2 Rope Climbs

6 Hang Power Cleans (135/95)

18 Reps of 10 Meter Shuttle Runs

Cool Down

Banded Hammie Stretch 1:00 per side

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