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


I say “ECOD”, you say ____________?



## 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)



## 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

Strict Handstand Pushups


Spend 10 minutes working to a max set of strict HSPU or whatever scale is appropriate today.

Cool Down


Rag Doll 1 minute

Calf stretch 1 minute per leg

Child’s Pose 1 minute

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