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.



## 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



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



## 1 Round

6 Wallballs

5 Deadlifts (Opening Weight)

4 Lateral Barbell Burpees

Frank the Tank (3 Rounds for reps)


Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Cool Down

Foam roll 5 minutes with a focus on posterior chain and quads

Previous Post:


Next Post: