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


What is the scariest thing you have ever done for fun?



# 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




## 1 Round

4 Dumbbell Snatches

4 Calorie Assault Bike

4 Dumbbell Box Step-Ups

4 Pull-ups

Big Bird (AMRAP – Rounds and Reps)


20 Dumbbell Snatches (50/35)

20/15 Calorie Assault Bike

20 Dumbbell Box Step-Ups (24″/20″)

20 Pull-ups

Cool Down

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