CrossFit Altius – CrossFit
Daily Mindset
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.
What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.
Warm-up
0:00-12:00
60 Second Wall Sit
200 Meter Run
30 Seconds Air Squats
40 Second Wall Sit
100 Meter Run
30 Seconds Cossack Squats
20 Second Wall Sit
50 Meter Run
30 Seconds Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Power Clean + Hang Squat Clean + Squat Clean
12:00-30:00
Build to a heavy set of the complex.
Rehearsal
30:00-35:00
1 Round:
100 Meter Run
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
35:00-55:00
If unable to run:
500m row
28/20 cal Assault Bike
Cool Down
55:00-60:00
Wall Hip Stretch 2:00
Banded Hamstring Stretch 1:00 per leg