CrossFit Ballwin – CrossFit

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Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.


2 Rounds

30 Seconds Each

Lateral Squats

PVC Pass Throughs

Inchworms to Push-up

PVC Overhead Squats

Active Spidermans

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Wall Squat with PVC : 1 Minute

PVC Sotts Press: 1 Minute

Strength & Skill

Power Snatch:

1. Snatch Lift Off

2. Power Snatch Into Overhead Squat

Overhead Squat:

1. Tempo Pausing Overhead Squat

Squat Snatch:

1. Full Squat Snatch


Squat Snatch (Build to a Heavy Single)


“Over and Out” (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

After Party

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Row (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Row (Right)

21 Banded Pull-Aparts

Tempo: 3 Seconds Down + Fast Up