CrossFit Altius – CrossFit
Daily Mindset
**”Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt**
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose–to find the next best version of ourselves.
Rent is due.
Question of the Day
0:00-3:00
Do you talk to yourself?
Warm-up
3:00-12:00
## Team Relay:
AMRAP 7:
15 Plate Hops
25′ Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
25′ Plate Overhead Walking Lunge (Back)
*Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.*
Gymnastics Conditioning (Enter total reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
12:00-20:00
Rehearsal
20:00-25:00
## 1 Round
10 Kettlebell Swing (Light Weight)
200 Meter Run
10 Double Unders
*Build to Workout Weight*
## 1 Round
5 Kettlebell Swing (Workout Weight)
100 Meter Run
10 Double Unders
Road Trip (Time)
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders
25:00-55:00
* If unable to run, complete one of the following:
* 28/20 Calorie Assault Bike
* 500 Meter Row
Cool Down
55:00-60:00
Banded Hamstring Stretch 1 minute per leg
Calf Stretch 1 minute per leg