Posts by Admin

12/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

20 Jumping Jacks

10 Knee Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10yd Toe Walks

10yd Heel Walks

3 Rounds

5 Jump Squats

10 Hip Bridge

15 Crunches

Mobility

Warm-up (No Measure)

Assisted Squat (Focus on Ankles) x 1 min

Dead Hang x 30 sec

Gymnastics

Max Box Jump (Distance)

*Build yourself up in height

*Stack plates as needed

*Make sure you can land and come down safely

Toes to Bar (Max Rep T2B)

Scale 1 = Leg Raises (feet above the hips) Stop test of feet don’t get above hips

Scale 2 = Knee Tucks (Knees above hips) Stop test if knees don’t get above hips

WOD

Metcon (AMRAP – Rounds)

8 Min EMOM

10 Push-Ups

10 Box Jumps 24/20

*If unable to maintain pace take the next round off and pick up on the next one.

Score rounds completed.

Cool Down

Warm-up (No Measure)

Banded Legs

Calf and Ankle Stretch

12/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Leg Cradles

10 Spiderman

5 Inchworm Push-Ups

10 Huggers

10 Arm Circles (Fwd/Bkwd)

2 Sets

10 Band Pull a Parts

8-10 Scap Pull-Ups

Mobility

Warm-up (No Measure)

LB Shoulder -2 min

PVC Front Rack Stretch – 30 sec ea

Strength

Push Press (1 RM)

10 @ BB

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100+%

*If percentages are old then base off of feel.

WOD

Metcon (Time)

Buy In: 30 Cal Row

3 Rounds

15 KB Swings 53/35

30 DU/60 Singles

Cash Out: 30 Burpees

Cool Down

Warm-up (No Measure)

Banded Arms

12/10/17 Bootcamp

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Walking Lunges

5 Inchworms

2 Rounds

15 Crunches

20 Russian Twists

10 Hip Bridge

Conditioning

Metcon (Time)

500m Row

5 Rounds

10 DB Push Press

10 Reverse Lunges

10 Laying Knee Tucks

10 Jumping Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Legs

12/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pulls

10 Leg Cradles

10 Leg Swings

10 Walking Hamstring

10 Spiderman

10 Huggers

10 Arm Circles ea

2 Rounds

10 Squats

10 Goodmorning

20 Ankle Hops

Mobility

Warm-up (No Measure)

Hip Flexor + Hamstring

Calf and Ankle Stretch

WOD

Metcon (Time)

Buy In: 200 yd Farmer Carry (6 Trips on Turf

4 Rounds

50 Box Overs 24/20

50 MB Sit-Up Over Box 20/14

50 Wall Balls 20/14

100 DU / 200 SU

Cool Down

Warm-up (No Measure)

Calf Stretch

Figure 4 Stretch

Chest Stretch

12/8/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Goodmorning

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Hip Bridge

10 Band Pull-A-Parts

6-10 Push-Ups

Mobility

Warm-up (No Measure)

Banded Hamstring x 30 sec

Dead Hang x 30 sec

Accessory Work

BB RDL (4×6)

DB Lateral Lunge (4x6ea)

WOD

Metcon (Time)

5 Rounds

10 Deadlift @ 165/115

20 MB Walking Lunge 20/14

10 HR Push-Ups

2 Laps on Turf

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

12/7/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pulls

10 Knee Pulls

10 Walking Leg Swings

10 Goodmorning

10 Spiderman

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

Upper Body Wall x 30 sec

Accessory Work

Warm-up (No Measure)

Iron Scap (1x8ea)

-WY Negative

-Snow Angels

-ATYT

-Internal External Rotation

-90/90 External Rotation

-PullDowns

Core

Warm-up (No Measure)

Plank Series (3×30 sec ea)

Front

Side

Superman

WOD

1000m Row (Time)

Max Effort 1000m Row
This is not a max row! Row at a leisurely pace. Meant for recovery.

Skill

Warm-up (No Measure)

Double Under / Jump Rope Practice

3-5 Mins

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Soft Tissue Work of Choice

12/1/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hamstring x 30 sec ea

Strength

Front Squat (5-5-3-3-1-1)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 90+%

Rest 2 min between sets

WOD

Metcon (Time)

21-15-9

DB/KB Thruster @ 50/35

Ring Row

MB Run (Turf or Back Lot) 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

11/30/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Quad Pull + Lunge + Reach

10 Goodmorning

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Walking Leg Swings

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Mobility

Warm-up (No Measure)

3 Min Soft-Tissue Work

Dead Hang x 30 sec

Accessory Work

Weighted Planks (3×30 sec )

*Plank on elbows

*Increase weight as possible

*Do not sag hips

Superset:

Banded Glute Bridge Holds 3×30 sec

DB Hammer Curls 3×10-12

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Plate Ground to Overhead (45#)

12 Burpee to Plate

12 V-Ups

*Scale weight accordingling

*May jump or step to plate

Cool Down

Warm-up (No Measure)

Chest Stretch

Newborn Stretch

Seated Forward Fold

11/29/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

20 Walking Lunges

10 Leg Cradles

5 Inchworms

10 Spiderman

2 Rounds

10 Band Pull-A-Parts

10 Banded Goodmorning

10 Air Squats

Mobility

Warm-up (No Measure)

Hanging T-Spine Stretch x 30 sec

Figure 4 Stretch x 30 sec ea

Weightlifting

Snatch (3-3-2-2-1-1)

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

*May Squat or Power

WOD

Metcon (Time)

5 Rounds

5 Hang Power Snatch @ (60% of Snatch)

15 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

11/28/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Walking Hamstring

10 Walking Lunges

10 Walking Leg Swings

1 Rounds

10 Spilt Squats each leg

30 sec Front Plank

30 sec Side Plank each

10 Ring Rows

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Figure 4 x30 sec ea

Strength

DB Bulgarian Split Squat (4x5ea leg )

*Use bench or box

*Rear foot elevated

*DB in each hand

Bent Over Row (4×8 )

*Keep back flat and pull to bottom of sternum

*Don’t heave the weight

WOD

Metcon (Weight)

15 Min EMOM (5 Rounds of each)

Min 1 – 10 Shoulder to Overhead 135/95

Min 2- 50 DU / 100 SU

Min 3 – 15/10 T2B

Repeat….

*Work on cycling the BB on S2OH

*Men’s RX T2B is 15 and 10 for women

*If Scaling to knee tucks both men and women do 15

*Score weight of S2OH

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch