CrossFit Ballwin – CrossFit

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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.


0:30 Active Samson Stretch

0:30 Plank Shoulder taps

0:30 Arm Circles (backwards)

0:30 Arm Circles (forwards)

0:30 Jumping Jacks

0:30 Active Twisted Cross

0:30 Pausing Glute Bridges

0:30 Single Unders

0:30 Calf stretch on post (left)

0:30 Calf stretch on post (right)

TECHNIQUE & BUILD [10:00 – 14:00]


10 Alternating Dumbbell Deadlifts

3 Dumbbell High Pulls (Each Arm)

3 Single Dumbbell Strict Presses (Each Arm)

6 Alternating Dumbbell Snatches

6 Alternating Dumbbell Snatches

Movement Specific Warm-Up


30 Single Unders

0:30 Fast Single Unders

20 Penguin Hops

20 Double Unders


0:30 Hollow Hold

0:30 Superman Hold

10 Scap retractions

5 Tight Kip Swings

1-3 Strict Pull-ups/ring rows

5 Pull-Ups


20 Double Unders

5 Pull-ups

10 Dumbbell Snatches


“CARPAL TUNNEL” (AMRAP – Rounds and Reps)


4 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds

*Score = Total Rounds + Reps


4 Rounds x AMRAP 5:

100 Double Unders

20 Strict Pull-ups

50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds


4 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Dumbbell Snatches (35/20)

Rest 5 Minutes Between Rounds

After Party


1:00 Banded Hamstring Stretch (each side)

Power Snatch Conditioning:

Build to a Heavy Single then…

Until You Can’t Complete Work On The Minute:

Minute 1: 1 Power Snatch + 1 Box Jump

Minute 2: 1 Power Snatch + 2 Box Jumps

Minute 3: 1 Power Snatch + 3 Box Jumps

Add 1 Box Jump Per Round

Barbell: (70% Heavy Single)

Box: (30″/24″)



-Reduce Reps

-150 Single Unders

-100 Plate Hops


-Reduce Reps

-Banded Pull-Ups

-Ring Rows

-Jumping Pull-Ups


-Reduce load

-Reduce reps

-Kettlebell Swings