CrossFit Ballwin – CrossFit

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Daily Mindset

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.


2 Rounds

30 Seconds Each

Single Unders

Active Samson

Lateral Squats

Inchworm to Push-up

Air Squats

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


Overhead Stretch on Wall: 1 Minute

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Double Unders:

1. Hands to Feet

Hang Squat Snatches:

1. Elbows Up


Hang Squat Snatch (Build to a Heavy Single)


“Little Foot” (AMRAP – Rounds and Reps)


25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang Squat Snatches (95/65)

After Party

Body Armor

Not For Time:

800 Meter Double Dumbbell Farmers Carry

Choose a Weight That Allows You to Go at Least 100 Meters Unbroken Each Time



Reduce Reps

40 Single Unders

30 Second Time Cap

Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)


Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises


Single Dumbbell Hang Squat Snatches

Single Dumbbell Hang Power Snatches