CrossFit Ballwin – CrossFit

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Daily Mindset

**”What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.


Get Hot/Activate

“Junkyard Dog” – 5 Reps of Each

:90 Squat Hold


:20 Hang from Pull-Up Bar

:20 Samson Stretch (each side)

Strength & Skill

FOCUS: CORE-TO-EXTREMITY – “The arms are straps to the bar!”


Pt. 1: “SNAKE BITE” (Time)


For Time: (10:00 Cap)


Squat Snatches (95/65)

Chest-to-Bar Pull-Ups


For Time: (10:00 Cap)


Power Snatches (95/65)


Strict Pull-Ups

(The number of Strict Pull-Ups is ~75% of Chest-to-Bar Pull-Ups)


For Time: (10:00 Cap)


Power Snatches (65/45)

Kipping Pull-Ups

Pt. 2: “SNAKE BITE” (Weight)

SNATCH COMPLEX (For Load & Quality)

From 10:00-18:00:

In the remaining time:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

After Party

Stretch – share a Foam Roller

P1. 2:00 Foam Roll (1:00 Lats & 1:00 Lower Back)

P2. 2:00 Pigeon Stretch (1:00 each leg)


[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets:

18 Bulgarian Split Squats (9/Leg)

12 Bent-Over Barbell Rows (Supinated Grip)

6 Tempo Glute Bridges (:05 up, :05 down)

[Rest as needed between sets]



Decrease Load [75/55; 65/45; 55/35]

Decrease Reps [15-12-9; 12-9-6]

Power Snatch

PVC Power Snatch + Overhead Squat

If an athlete struggles severely with the overhead position, default to a Front Squat


Decrease Reps [15-12-9; 12-9-6; 9-6-3]

Chin Over Bar Pull-ups

Strict Pull-ups [15-12-9; 12-9-6; 9-6-3]

Ring Rows [the further the feet are in front of the pull-up bar, the harder it will be]