CrossFit Ballwin – CrossFit

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Daily Mindset

“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.


5:00 AMRAP:

3 Squat Therapy Reps (slow and controlled) + 5 Squats (faster)

3 Push-Up to Down Dog

1 Strict Pull-Up + 2 Strict Pull-Ups + 3 Kipping Pull-Ups

– Pull-Ups can progress to Chest-to-Bar across the AMRAP

After AMRAP, 1 Round of:

Overhead Squat 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

Strength & Skill

Squat Snatch:

1. Get tall (finish), get small (squat fast)

Chest to Bar:

1. Pull Open, Pop Close, Pull to Chest


0:00-22:00 Part 1

22:00-30:00 Part 2

0-22: “A THING OR TWO” Part 1 (AMRAP – Reps)

6 Rounds x AMRAP 2:00

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (135/95)


6 Rounds x AMRAP 2:00

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (95/65)


6 Rounds x AMRAP 2:00

20 Air Squats

10 Push-ups

5 Pull-ups

Max Power Snatch + Overhead Squat (65/45)

-Score is accumulated Squat Snatches over the 6 rounds

22-30: “A THING OR TWO” Part 2 (Weight)

Build to a Heavy Squat Snatch

After Party

:30 Pigeon Stretch + Wrist Stretch (each leg)

:30 Standing Quad Stretch (each leg)

1:00 Child’s Pose


5 Sets: Building in Load

1 Tempo Overhead Squat

(:5 Down, :5 Pause in Bottom, :5 Stand)



Decrease Reps

Decrease Range of motion (Squat to a Target)


Decrease Reps

Elevate Hands/Knee Push-ups


Decrease Reps

Chin Over Bar Pull-ups

7 Strict Pull-ups

10 Dumbbell Plank Rows (5 Each Arm)


Decrease Load/Reps

Power Snatch

PVC Power Snatch + Overhead Squat