18AUG2021

CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t set your heart on so many things.” – Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things

Warm-up

Activate/Get Hot

1:00 Row (easy)

:30 Active Spiderman Stretch

1:00 Laying Front Rack Stretch

1:00 Row (moderate)

:30 Bodyweight Good Mornings

1:00 Squat Hold

:30 Row (hard)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: MIDLINE/TORSO ANGLE – “Eyes on the Torso”

Metcon

“FOUR TWENTY” (4 Rounds for reps)

[COMPETE/TRAIN]

AMRAP 4:

28/21 Calorie Row

28 Toes to Bar

28 Front Squats (75/55)

[Rest 4 Minutes]

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

[Rest 4 Minutes]

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (115/85)

[Rest 4 Minutes]

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (135/95)

[SWEAT]

AMRAP 4:

28/21 Calorie Row

28 Toes to Bar

28 Front Squats (45/35)

[Rest 4 Minutes]

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (65/45)

[Rest 4 Minutes]

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (85/55)

[Rest 4 Minutes]

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (95/65)

After Party

Mobility

1:00 Wrist Stretch

1:00 (Each side) Pigeon Pose

1:00 (Each side) Banded Lat Stretch

BEYOND THE 60

4 Sets:

50 Double Kettlebell Foot Front Rack Walking Lunge (53/35)

12 Weighted Abmat Sit-ups

Modifications

ROW

Decrease Reps

Same Calorie Ski Erg

15/12, 9/6, 6/3 Calorie Bike

400m, 200m, 100m Run

15, 12, 9 Ten Meter Shuttle Runs

FRONT SQUATS

Decrease Load/Reps

Goblet Squat

Air Squats

Back Squat