CrossFit Altius – CrossFit
Daily Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred lines between what is “right” and what is “wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Question of the Day
0:00-3:00
If you could have one song play every time you entered a room what would it be?
Warm-up
3:00-15:00
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
100ft. Fast Feet
10 Shuttle Runs
Rehearsal
15:00-25:00
1 Round
4 Alternating Dumbbell Snatches (50/35)
4 Lateral Burpees Over Dumbbell
4 x 10 Meter Shuttle Run
*Switch After Fully Completed Round
In the WOD:
–Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00
–The goal here is to hold a strong, but maintainable pace
–Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds
–Think fast, but under control through each movement
–With the dumbbell snatch opening things up off a couple minutes of rest, let’s try to hold on for unbroken sets throughout
Piggy Back (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
–One athlete works at a time in this fast paced partner workout
–The athlete working will complete all 36 repetitions before switching off to their partner
–Each partner will complete 6 rounds each, for a total of 12
–The score is the time it takes to complete all 12 rounds
Cool Down
55:00-60:00
Banded Hamstring stretch 1 minute per side
Child’s Pose 1 minute