CrossFit Ballwin – CrossFit
Daily Mindset
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
Warm-up
0:30 Easy Bike
0:30 Active Spiderman
0:30 Push-Up to Down Dog
0:30 Bike
0:30 Low Box Step-Ups
0:30 Frog Hops
8 Slow Box Jumps
4 Burpees
3 Burpee Box Jumps
ten meters of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
Heel Walk
Toe Walk
High Knees
Butt Kickers
4 Shuttle Runs (out and back twice)
Movement Specific Warm-Up
PRACTICE ROUND
10/7 Calorie Bike
5 Burpee Box Jumps
8 Shuttle Runs
Metcon
“4-Wheel Drive” (5 Rounds for reps)
[ALL TRACKS]
5 Rounds x AMRAP 4:
21/15 Calorie Bike
15 Burpee Box Jumps (24″/20″)
Max Shuttle Runs (10 Meters)
Rest 4 Minutes
After Party
MOBILITY
1:00 Couch Stretch (each side)
Strict Weighted Dips:
3-4 Sets:
6-12 Strict Weighted Ring Dips
Rest 2 Minutes Between Sets
Modifications
21/15 CALORIE BIKE
-Reduce Reps
-30/21 Calorie Row
-21/15 Calorie Ski
-21/15 Calorie Bike
-300m Run
BURPEE BOX JUMPS
-Reduce Reps
-Reduce Box Height
-Step Up From Burpee/Onto Box
-Burpees
-Box Jumps
SHUTTLE RUNS
-Any Calorie Machine
-Kettlebell Swings