CrossFit Altius – CrossFit
Daily Mindset
**”You must expect great things of yourself before you can do them.” – Michael Jordan**
There is an invisible, impenetrable ceiling over our heads: our own expectations.
The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.
It’s easy to start with the belief but hard to maintain it in the darkest of times. This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals to something more “attainable”. We settle.
That’s when we can remind ourselves that this quote came from a man who was cut from his high school basketball team. A man who had every reason to change his expectations. And that would have ended it. Yet – we know the rest of story. What will be ours?
Question of the Day
0:00-3:00
If your five-year-old self suddenly found themselves inhabiting your current body, what would your five-year-old self do first?
Warm-up
3:00-15:00
## 30 Seconds
Mountain Climbers
Active Spidermans
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press & Reach
Mountain Climbers
Active Spidermans
Pausing Front/Goblet Squats
*Use 1 light dumbbell for this warmup and hold with both hands, one on each end.
## 1 Minute
1. Dumbbell Overhead Hold (30 Seconds Each Side)
2. Side Plank (30 Seconds Each Side)
Box Squats
Banded or use chains Back squats
15:00-35:00
7 Sets of 3 Squats
Set height to just below parallel.
1s full stop at bottom.
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.
Rehearsal
35:00-40:00
## 1 Round
3 Strict Pull-ups
6 Single Arm Dumbbell Hang Clean and Jerks (3 Each Side)
9 AbMat Sit-ups
Point Break (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
40:00-55:00
Cool Down
55:00-60:00
1 minute per side banded front rack stretch
1 minute per side banded lat stretch