CrossFit Altius – CrossFit
Daily Mindset
“No one was ever wise by chance.” – Seneca
Take two individuals, on a hike in the woods.
The first trips over a root, and after the stun, kicks the root in frustration and storms away.
The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
## Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
3 Position Power Snatch (Build to a heavy single)
From the hip/above knee/floor
10:00 – 30:00
Rehearsal
# PRACTICE ROUND (32:00 – 36:00)
## 1 Round
4 Power Snatches
4 Box Jump Overs
Hop Scotch (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
Cool Down
Banded Hammie Stretch 2:00 per leg