CrossFit Ballwin – CrossFit
Daily Mindset
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Warm-up
Row Warmup
2 Minutes Easy
30 Seconds Each
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Plank Shoulder Taps
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Thoracic Opener: 2 Minutes
Kneeling Hamstring Stretch: 45 Seconds Each Side
Calves Foam Roll: 45 Seconds Each Side
Strength & Skill
Review “Three Points of Contact” for movements.
Weightlifting
Back Squat (3 Sets of 5 Reps)
Build off of last week & go a little heavier.
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 & 17.4 — Beef’d Up (AMRAP – Reps)
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Strict Handstand Push-ups
After Party
Midline
15-12-9:
Strict Toes to Bar
Weighted Hip Extensions
Directly Into…
21-15-9:
Weighted Sit-ups
Pausing Hip Extensions (1 Second at Top)
Modifications
DEADLIFTS
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Odd Object Deadlifts
Kettlebell Deadlifts
HANDSTAND PUSH-UPS
Barbell Push Press
Double Dumbbell Push Press
Single Dumbbell Push Press
WALLBALLS
Jumping Air Squats
Single Dumbbell Goblet Squats
Medicine Ball Squat Cleans
ROW
Equal Calories Any Machine
55 Shuttle Runs [10 Meters]