CrossFit Ballwin – CrossFit

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Daily Mindset

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.


30 Seconds Each

Run Around Boxes

Active Samson + Air Squat

Box Step-ups (Low Box)

Skip Around Boxes

Active Spidermans

Lateral Box Step-Overs (Low Box)

High Knees Around Boxes

Push-up to Down Dog

Box Step-ups (Workout Box)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

Strength & Skill

Run & Box Jumps:

1. Soft Landing

2. Move Prep

Power Cleans:

1. Jump Up

2. Soft Landing

3. Move Prep


“Triple Play” (AMRAP – Rounds and Reps)


200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

After Party

Body Armor

3 Supersets:

Max Effort Double Dumbbell Bench Press (50’s/35’s)

50 Banded Pull-Aparts

*Rest as Needed Between Sets