CrossFit Ballwin – CrossFit

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Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.


10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

High Skips

200 Meter Jog

Movement Specific Warm-Up


10 Glute Bridges, pausing for 0:01 at the top

5 Glute Bridges (right leg)

5 Glute Bridges (left leg)

10 Kettlebell Deadlifts

5 Kettlebell Hip-Pops

5 Swings to Eye-Level

5 Full Kettlebell Swings


Run 200 Meters


0:20 Arch (Superman) Hold on Floor

0:20 Hollow Hold on Floor

0:10 Scap Retractions

0:10 Arch Hold on Bar

0:10 Hollow Hold on Bar

5 Kip Swings

1-3 Strict Pull-Ups or Ring Rows

5 Pull-ups

Practice Round

200 Meter Run

10 Kettlebell Swings

5 Pull-ups


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

After Party


1:00 Banded Lat Stretch (each side)

[Death by Power Snatch]

For Total Reps:

Minute 1: 1 Power Snatch

Minute 2: 2 Power Snatches

Minute 3: 3 Power Snatches

Add 1 Power Snatch Every Minute

Barbell Weight: (135/95)



-500/400 Meter Row

-400/350 Meter Ski Erg

-25/18 Calorie Bike

-30 Shuttle Runs [10 Meters]


-Reduce Load

-Single Arm Russian Dumbbell Swings

-22 Single Arm Dumbbell Snatches

12 PULL-ups

-Reduce Reps

-Banded Pull-ups

-Ring Rows

-Dumbbell Bent Over Rows