CrossFit Ballwin – CrossFit

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Daily Mindset


This week let’s try to NOT hit the snooze button!

Sleep science suggests that hitting the snooze button can not only disrupt healthy sleep patterns, but may leave you feeling drowsy for the rest of the day.

Here’s why:

-Hitting snooze throws off your body’s natural “wake up” routine

-It conditions your brain into thinking “Just a few more minutes”instead of “Time to start the day”

-When we fall back to sleep after our first alarm, our body more quickly falls back into the beginning of a full sleep cycle. The early stages of our sleep cycle are the worst time to wake up which consequently leaves us feeling more tired and fatigued for the rest of the day


0:30 Push Up to Downdog

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Slow Air Squats

0:30 Alternating Quad Stretch

0:30 Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


1:00 Pole/Rack/Rig Assisted Squat Hold

0:30 Dead Hang from a Pull Up Bar


Pt 1a: Shoulder Press (4 sets of 10 Strict Press)

Pt 1b: Shoulder Press (1 set of 10+ Strict Press)


Pt 2: “HIDE & SEEK” (Time)



Box Jump Overs (24″/20″)

Thrusters (95/65)



Box Jump Overs (24″/20″)

Thrusters (75/55)

After Party

1:00 Seated Quad Stretch (each side)

3 Sets For Quality:

30 Second Handstand Hold On Wall

60 Second Wall Sit

Directly Into…

3 Sets For Quality:

10 Pausing Dumbbell Goblet Squats

200Ft Single Dumbbell Overhead Walk



-Reduce Reps

-Reduce Box Height

-Box Step-Overs

-Broad Jumps

-Jump Squats Over Dumbbell/Barbell


-Reduce Reps

-Reduce Load

-Double Dumbbell Thrusters