CrossFit Ballwin – CrossFit

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Daily Mindset

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.


30 Seconds

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Alternating Bird Dogs

Single Leg Glute Bridges (Left)

Front Plank to Push-up Plank

Scap Pull-ups

Ring Rows or Strict Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Strength & Skill

Push-Ups & Squat Cleans:

1. Vertical Forearms

2. Move Prep


“Rest Stop” (3 Rounds for reps)


600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes


400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes


200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)

* 1 Round of “Cindy” is:

– 5 Pull-ups

– 10 Push-ups

– 15 Air Squats

After Party

Odd Object Conditioning

1 Mile Sled Drag

Walking Pace with Light Load