CFA101719

CrossFit Altius – CrossFit

Daily Mindset

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Question of the Day

What one movement are you sure we’ll see in 20.2?

Warm-up

3:00-15:00

Warmup Run

400 Meter Easy Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats

Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Paused Front Squat

15:00-30:00

Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

The pause will be 3 seconds in the bottom before standing

The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

Build to a moderately heavy complex over your last 3 sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

Rehearsal

30:00-35:00

Build to Workout Weight

1 Round

5 Toes to Bar

5 Front Squats

100 Meter Run

Mind Control (AMRAP – Rounds and Reps)

AMRAP 20:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

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