CrossFit Altius – CrossFit
Daily Mindset
**”A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb**
Often the difference between those who make it and those who don’t.
If we want to see it through, we have got to be able to hang on, to push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.
The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.
Question of the Day
0:00-6:00
What is the scariest thing you have ever done for fun?
Warm-up
6:00-15:00
# 1 Minute
Easy Bike
Active Spidermans + Hamstring Stretch
Walking Lunges Around Bikes (No Weight)
Moderate Bike
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)
Faster Bike
Active Divebombers
Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)
Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
75% of 3-RM Back Squat
15:00-30:00
Rehearsal
30:00-35:00
## 1 Round
4 Dumbbell Snatches
4 Calorie Assault Bike
4 Dumbbell Box Step-Ups
4 Pull-ups
Big Bird (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
35:00-55:00