Posts by Admin

11/20/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Reverse Lunges

10 Trunk Twists

15 Band Pull-A-Parts

1 Min Front Plank

Mobility

Warm-up (No Measure)

PVC OH Squat at Wall x 10

Seated Hamstring at Rig x 30 sec

Weightlifting

Snatch High Pull (3-3-3)

Focus on speed from the hips and elevating with the legs

Keep the bar close

Get full extension of hips, knees, and ankles

Muscle Snatch (3-3-3)

Big strong pull

Fast through the middle and keep it close

Focus on the rotation and punch out.

Think straight through the ceiling, not behind the head.

No dip under the bar!

WOD

Metcon (Weight)

15 Min EMOM

Full Snatch

Min 1-5 = 2 Snatch

Min 6-15 = 1 Snatch

*Goal is to build in weight over the course of the workout.

*Goal should be to end up at 85+ percent by the end.

*If you find your heavy early, stay their and complete the remainder of the minutes at that weight

Cool Down

Warm-up (No Measure)

5-10 Min of Recovery work

*Foam Roll

*Banded Legs and Arms

*3 Position Couch

11/19/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Walking Leg Swings

10 Passovers

10 Around the World

10 Trunk Twists

3 Rounds w/ PVC

5 Shoulder Press

5 Goodmorning

5 Back Squats

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Banded Lat x 30 sec ea

Strength

Clean and Jerk (1-1-1-1-1-1)

Starting set at 70%

Build to todays heavy single.

May squat or power

WOD

Metcon (Time)

50 Wall Balls 20/14

30 Clean & Jerks 135/95

50 Wall Balls

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

11/17/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pulls

10 Quad Pulls

10 Lunges

10 Goodmorning

10 Huggers

10 Arm Circles

3 Min CrossFit Dice

Mobility

Warm-up (No Measure)

Ring Lat Stretch x 30 sec ea

Kneeling Hip Flexor x 30 sec ea

Calf and Ankle x 30 sec ea

WOD

Metcon (Time)

100/80 Cal Row

80 Russian KB Swings 53+/35+

60 Box Overs 24/20″

40 T2B / Knee Tucks

20 Burpees

40 Sit-Ups

60 Step-Ups

80 KB SDHP

100 DU / 200 SU

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

11/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

10 Quad Pull + Lunge + Reach

10 Walking Spiderman

10 Goodmorning

10 Air Squats

5 Scap Pull-Ups

5 Strict Pull-Ups or Ring Rows

5 Tempo Push-Ups

10 Jump Squats

Mobility

Warm-up (No Measure)

Assisted Squat and Ankle Therapy x 1 Min

Chest Stretch x 30 sec ea

Strength

Thruster (4×3 )

2 warm up sets

Build to heavy set of 3

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

11/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Reverse Lunges

10 Goodmorning

10 Air Squats

10 Lateral Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

10 Banded Side Steps

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Adductor Stretch x 30 sec ea

Strength

Single Leg RDL (4x6ea)

DB Lateral Lunge (4x6ea)

Superset w/ Hollow Holds 3×20 sec

WOD

Metcon (Time)

6 Rounds

6 Alt DB Snatch 70/50

30 DU / 60 SU

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Hamstring

11/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250M Row

10 Passovers

10 Around The World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Trunk Twists

2 Rounds

10 Hollow Rocks

10 Lat Pull Ups

5 Row – Rotate – Press

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Gymnastics

Handstand Push-ups (5 sets)

HSPU Strength Progressions

Strict 5×5

Negatives 5×3

Pikes 5×5

HS Holds 5×15 sec

Kick Ups 5×3

HS Tips:

Tight Belly (ribs down)

Head Nuetral

Long Vertical Torso

Tripod Position with Hands

WOD

Metcon (Time)

21-15-9

Power Clean 155/105

Burpees

Cool Down

Warm-up (No Measure)

Banded Arms

11/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Walking Lunges

10 Walking Spiderman

10 Walking Leg Swings

15 Air Squats

15 Crunches

10 Push-Ups

30 Sec Side Plank Each

Mobility

Warm-up (No Measure)

LB Piriformis x 2 min

Figure 4 Stretch x 30 sec ea

Strength

DB Front Squats (5×8 )

Hold 2 DB’s in front rack

Focus on keeping the elbows up and chest vertical.

Increase weight as possible. Score The weight of 1 DB.

Superset w/ V-Ups (4×10)

WOD

Metcon (Time)

4 Rounds

20 Plate OH Lunge #45/#25

15 MB Sit-Ups #20/#14

20 Push-Ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

11/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

In Groups of 3 –

“Rowling” (Bowling on a Rower)

– Play 3-5 Frames

– Burpees for how many meters above or below 100m

10 Passovers

10 Shoulder Press

10 Backs Squats

10 Goodmornings

2 Rounds

5 Pull-Ups or Ring Rows

5 Jump Squats

5 DB Strict Press

Mobility

Warm-up (No Measure)

Calf and Ankle x 30 sec ea

Dead Hang x 30 sec

WOD

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Split reps how you wish

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle

11/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Foam Roll – Hams, Glutes

250m Row

10 Knee Pull + Lunge + Twists

10 Leg Cradles

5 Inchworms

10 Leg Swings

10 Banded Squats

30 Sec Plank

10 Ring Rows

Weightlifting

Clean Pull (3-3-3)

3 working sets

Increase in weight as possible

No elbow bend

Clean (3-3-3-3)

Build to heavy set of 3. Try to work on catching in the squat

WOD

Metcon (Time)

5 Rounds

8 Deadlift (165/115)

5 Hang Clean

2 Laps on Turf

Cool Down

Warm-up (No Measure)

Rig Hamstring x 1 min ea

Figure 4 Stretch x 30 sec ea

11/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20yd Bear Crawl

10 Walking Lunges

10 Walking Hamstring

10 Goodmornings

10 Trunk Twists

10 Huggers

10 Arm Circles

2 Rounds

10 Pull-A-Parts

10 Banded Fly’s

10 Air Squats

()

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Strength

Ring Push-Ups (4×10-15 reps )

MB Russian Twists 3×30

Side Planks 3×30 sec ea

WOD

Metcon (3 Rounds for reps)

Tabata

BB Back Squat

Rest 1 Min

Tabata

Cal Row

Rest 1 Min

Tabata

Reverse Lunges

**Tabata = 8 rounds

20 sec on / 10 sec off

*Score lowest round during each tabata

Back Squat = 10

Cal Row = 4

Reverse Lunge = 8

Cool Down

Warm-up (No Measure)

Banded Arms and Legs