CrossFit Ballwin – CrossFit

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Daily Mindset

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:



Without the thought behind, it’s wasted energy in multiple directions.

Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.


30 Seconds Each

Active Samson

PVC Pass Throughs

Squats to Medicine Ball

Active Spidermans

PVC Overhead Squats

Medicine Ball Strict Press

Push-up to Down Dog

PVC Pass Throughs (More Narrow)

Medicine Ball Deadlifts

Inchworm to Push-up

PVC Overhead Squats (More Narrow)

Medicine Ball Slams

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


Medicine Ball Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 2 Minutes

Squat Hold: 1 Minute

Strength & Skill


1. Finger Tips

Power Snatches:

1. Knuckles Down

2. The Three Positions


3 Position Power Snatch Complex (Build to a heavy Complex)

3 Positions: Pockets, 1 Inch Above Knee, Floor


“Isa-ball” (AMRAP – Rounds and Reps)


3 Power Snatches (135/95)

15 Wallballs (20/14)

“Isa-ball” — Beefed Up (Time)

10 Rounds For Time:

3 Power Snatches (135/95)

15 Wallballs (20/14)

After Party

Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Barbell Loaded at 82% 1RM Front Squat



12 Alternating Single Dumbbell Power Snatches


12 Single Dumbbell Goblet Squats

12 Single Arm Dumbbell Thrusters (6 Each)