CrossFit Ballwin – CrossFit

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Daily Mindset

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”


30 Seconds Each

PVC Around the Worlds

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Straight Leg Swing (Right)

PVC Straight Leg Swing (Left)

PVC Arch Hold

PVC Hollow Hold


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


Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

Strength & Skill

Review the “Break it Down” ques for each movement.


Snatch Technique Complex (On the Minute x 10)

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Squat Snatch


“What’s Up?” (AMRAP – Reps)


3 Squat Snatches (95/65)

3 Toes to Bar

6 Squat Snatches (95/65)

6 Toes to Bar

9 Squat Snatches (95/65)

9 Toes to Bar

Add 3 Reps Per Round
Rep Cheat Sheet:

Finish 3’s: 6

Finish 6’s: 18

Finish 9’s: 36

Finish 12’s: 60

Finish 15’s: 90

Finish 18’s: 126

Finish 21’s: 168

After Party

Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 Each Leg)

20-30 GHD Sit-ups

Rest 3 Minutes Between Sets



Power Snatches

Alternating Dumbbell Squat Snatches

Alternating Dumbbell Power Snatches


Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises