CrossFit Ballwin – CrossFit

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Daily Mindset

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”

Grateful for what we have learned, yet eager to climb higher.

Warm Up

30 Seconds Each

Air Squats

Bent Over Rows

Hollow Hold

Romanian Deadlifts

Arch Hold

Pausing Front Squats

Scap Pull-ups

Strict Press and Reach

Performed In Order

8 Thrusters

6 Knees to Chest

4 Strict Pull-ups

2 Complexes (1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk)

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)

For total time:

15 front squats

30 sit-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 jumping pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 35 lb. for the front squats and thrusters

M: 45 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here

Crossfit Games Open 21.3 Foundations (Ages 16-54) (Time)

For total time:

15 air squats

30 sit-ups

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 dumbbell row, 10 lb. (15 left/15 right)

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 push-up

15 thrusters with stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.

To scale the sit-up, reduce the range of motion and touch the knees.

Instead of a dumbbell, you can use a household object for the dumbbell row.

If you have two dumbbells, you can complete the rows with both hands at the same time.

To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Foundations (Ages 16-54) click here

Crossfit Games Open 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here