CrossFit Ballwin – CrossFit

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Daily Mindset

“Build before you have to.” – James Clear

We are creatures that respond very, very well to pressure situations.

If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?

What if we can create it for ourselves, internally, for everyday use?

What a weapon that would be.

Build the skill set before you need to use it.

Build the knowledge before you need to know it.

Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.

Create the urgency today through a commitment to ourselves. Always an eager student.



:10 Hang on Pull-Up bar + 5 Scap Pull-Ups

:30 Child’s Pose

10 Hollow Ups + 10 Supermans

:30 Up-Dog to Down-Dog

10 V-Ups

:30 Squat & Reach

10 Burpees

Burgener Warm-Up (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Strength & Skill

FOCUS: [TIMING] – “Pistons & Patience = Efficiency”


“IT’S NOT OVER” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN] [0:00-9:00] AMRAP 9:

15 Toes to Bar

10 Deadlifts (115/85)

5 Power Snatches (115/85)


Heavy Single Power Snatch

[SWEAT] [0:00-9:00] AMRAP 9:

15 Toes to Bar

10 Deadlifts (96/65)

5 Power Snatches (95/65)


Heavy Single Power Snatch

Power Snatch (Heavy Single)

After Party


1:00 Pigeon Stretch (each side)

1:00 Banded Hamstring Stretch (each side)


Bike (Long)

5 Minutes From Easy-Moderate Pace

5 Sets:

5 Minutes Moderate (Damper 2-4)

2 Minutes Recovery (Damper 1)


5 Minutes at Easy “Cool Down” Pace

[Duration: 45 Minutes]



Decrease repetitions

Decrease the range of motion (Toes to Air or Knees High)

Knee Raises

V-Ups / Sit-Up


Decrease the load

Deadlift from an elevated platform/from plates

Dumbbell or Kettlebell Deadlifts


Decrease the load

Hang Power Snatch or Muscle Snatch

Alternating Dumbbell Power Snatch (or DB Hang Power Snatch) (50/35 for 10 reps)

Use a clean variation – power or hang