CrossFit Ballwin – CrossFit

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Daily Mindset

“A hero is one that knows how to hang on for one, minute, longer.” – Norwegian proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than others have before.

Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. What it is also, is a test of endurance. Success is not a single match, or an overnight thing.

But above all, what it is the most, is a test of will.

When everyone else stops, gives up, turns in… etch it into our minds:

We will hold on, for one minute, longer.


200m Run


5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Deadlifts

5 Front Squats


Pt 1a: Squat Clean (Build to A Heavy Double (Not Touch & Go))

Pt 1b: Push Jerk (Build to A Heavy Double)

Movement Specific Warm-Up


3 Power Cleans

3 Front Squats

3 Push Jerks


3 Power Cleans

3 Front Squats

3 Push Jerks


3 Power Cleans

3 Front Squats

3 Push Jerks

[3-5 Minute Rest/Break]


“MACHO MAN V2” (Weight)

On The Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Score = Lowest Completed Weight
– If needed, athletes can go lighter and increase the reps to 5 Power Cleans, 5 Front Squats, 5 Push Jerks.

Metcon (No Measure)

Post Workout Murph Prep:

50 Pull-Ups

After Party


1:00 Seated Quad Stretch (each side)

1:00 Pigeon Pose (each side)

For Time:

1,000 Meter Ski Erg

30 Pull-Ups



-Reduce Load

-Increase Reps 5-5-5 (decrease load)