CrossFit Altius – CrossFit
Daily Mindset
**”The carpenter doesn’t show up to the job with a single hammer and a single nail.”**
To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities can help us adapt to take on any problem, from any angle.
The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.
Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation; that we will overcome them.
Warm-up
0:00-12:00
## 30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges (30 Seconds Each Leg)
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Gymnastics
12:00-25:00
5 Rounds, Not For Time:
40 Double Unders
30′ Handstand Walk
*The idea is to keep moving at a light pace with a focus on the handstand walk. No score for this portion today.
*Movement Substitutions:
–Handstand Walk
30 Seconds of Handstand Walk Practice
30 Seconds of Handstand Weight Shifting Video
30 Seconds of Box Shoulder Taps Video
–Double Unders
Reduce Reps
60 Single Unders
30 Seconds of Practice
Rehearsal
25:00-30:00
## 1 Round
6 Wallballs
5 Deadlifts (Opening Weight)
4 Lateral Barbell Burpees
Frank the Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
30:00-55:00
Cool Down
Foam roll 5 minutes with a focus on posterior chain and quads