CrossFit Altius – CrossFit
Daily Mindset
**”Action is the fundamental key to all success.” – Picasso**
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
Question of the Day
0:00-3:00
I say “ECOD”, you say ____________?
Warm-up
3:00-15:00
## 1 MInute
Easy Row
Lateral Box Step-ups (30 Seconds Each Side)
## 30 Seconds Each
Barbell Good Mornings
Elbow Rotations
Back Squats
## 45 Seconds
Moderate Row
Box Facing Step-ups
## 30 Seconds Each
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
## 30 Seconds
Fast Row
Low Box Jumps (Step Down)
Rehearsal
15:00-25:00
## 1 Round
5 Burpee Box Jump Overs
5 Power Cleans (Performed at Lightest Weight)
5 Calorie Row
*Build to Heaviest Weight*
## 1 Round
3 Burpee Box Jump Overs
3 Power Cleans (Performed at Heaviest Weight)
3 Calorie Row
ECOD (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
25:00-45:00
Strict Handstand Pushups
45:00-55:00
Spend 10 minutes working to a max set of strict HSPU or whatever scale is appropriate today.
Cool Down
55:00-60:00
Rag Doll 1 minute
Calf stretch 1 minute per leg
Child’s Pose 1 minute