Posts by Admin

7/19/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Banded TY’s

10 Air Squats

1 Min Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Strength

DB Thruster (5×5 )

1-2 Warm up sets

Build to heavy set of 5

Superset:

3 Way Shoulders 3x8ea

(Front / Lateral / Bent Lateral

Side Planks 3×20 sec ea

WOD

Metcon (Time)

1000m Row

30 Walking Lunges (bodyweight)

40 Wall Balls 20/14

50 KB Swings 53/35

400m Run

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Chest Stretch

7/18/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Lunges

10 Walking Leg Swings

10 yd Toe Walk

10 yd Heel Walk

20 Pogo Jumps

2 Rounds

5 Pull-Ups

10 Split Jumps

Mobility

Warm-up (No Measure)

LB Lats and Forearms x3 min

Couch Stretch x 1 min ea

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
*Every time you come off the bar you have to run a 400.

*Keep a tally of total pull-ups completed

*Put your number of 400m runs in your notes

*Scale Accordingly!

May do ring rows if needed, but if shoulders do not touch the ring thats a no rep.

Cool Down

Warm-up (No Measure)

Banded Lats

Calf and Ankle Stretch

Couch Stretch

7/17/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

5 Inchworms

10 Lateral Lunge + Rotate

10 Leg Swings each way

1 Rounds

15 Banded Squats

15 Banded Hip Bridge

10 Banded Side Steps each

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Strength

Back Squat (5-4-3-2-1)

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 85+%

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 SA DB OH Walking Lunge 50/35

12 V-Ups

200m Run

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

7/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the Worlds

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Trunk Twists

2 Rounds

10 Push-Ups

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 3 min

Strength

Bench Press (3-3-2-2-1-1)

Build to todays heavy single

Starting set of 70%

WOD

Metcon (AMRAP – Rounds)

15 Min EMOM

3 Strict HSPU

3 Burpee Box Overs 30/24

Scaling: HSPU

3 Pike on Box

6 DB Seated Press

9 HR Push-Ups

Cool Down

Warm-up (No Measure)

Banded Chest Stretch x 1 min ea

LB Work

7/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Leg Swings

10 Goodmorning

1 Round

5 Ring Rows

5 Knee Tucks

10 Squats

1 Round

5 Pull-Ups / Ring Rows

5 Knee to Chest / T2B

10 Squats

Mobility

Warm-up (No Measure)

Banded Lat and Chest x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 C2B Pull-Ups

16 T2B

24 Power Cleans 115/75

32 Cal Row

1 min Rest

Metcon (Weight)

6 Min to Find 1 RM Clean and Jerk

*Have weights ready

*Share a bar and interchange weights as needed

*Score is heaviest lift of each partner combined

Cool Down

Warm-up (No Measure)

Banded Arms

7/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Lunges

10 Goodmorning

10 Huggers

10 Arm Circles

10 Push-Ups

10 Sit-Ups

Mobility

Warm-up (No Measure)

LB Chest and Shoulder x2 min

Calf Smash on Foam Rollers x 1 min

Accessory Work

Alt KB Shoulder Press (10-8-6-4 each arm)

Hollow Rocks 3×20

WOD

Metcon (Time)

400m MB Run

20 Burpees

400m MB Run

15 Burpees

400m MB Run

10 Burpees

400m MB Run

5 Burpees

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

Calf and Ankle

7/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Passovers

10 Around The Worlds

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Truck Twists

2 Rounds

30 sec Front Plank

30 Sec Hip Bridge

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec sec ea

Forward Fold x 1 min

Accessory Work

Single Arm Front Rack Carry (4x40yd each )

Hold 1 KB in front rack and walk 40 yd then switch arms.

Focus is to brace your core tight and stay balanced when walking. No leaning!

Superset with:

DB Hammer Curls 4×10

X-Band Walks 3×10 each

WOD

Warm-up (No Measure)

Active Recovery

1 Mile Run

or

2,000m Row

Theses should be done at a medium intensity.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Cool Down

Warm-up (No Measure)

Banded Legs

Couch Stretch

Calf and Ankle

7/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

10 Goodmorning

2 Rounds

10 Goblet Squats

5 Strict Pull-Ups or Ring Rows

10 Hip Bridge

Mobility

Warm-up (No Measure)

Foam Roll – Hamstrings / Back x 2 minutes

Dead Hang x 30 sec

WOD

Metcon (Time)

40 Wall Balls 20/14

20 Pull-Ups

20 Deadlifts 225/155

30 Wall Balls

15 Pull-Ups

15 Deadlifts

20 Wall Balls

10 Pull-Ups

10 Deadlifts
Deadlift Weight Scaling

185/135

155/105

135/85

and so on…

Cool Down

Warm-up (No Measure)

Banded Hamstrings

Banded Lat

7/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 OH Squats

10 Trunk Twists

5 PVC Snatch High Pull

5 PVC Muscle Snatch

5 PVC Squat Snatch

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 30 sec ea

Banded Chest x 30 sec ea

Weightlifting

Hang Snatch (2-2-2-2-2)

*2 Warm up sets

*Build to heavy set of 2

*Try to work on squat snatch if possible

WOD

Metcon (Time)

Buy In: 1000m Row

3 Rounds

20 MB Sit-Ups 20/14#

20 Push-Ups

20 OH Lunges 45#

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

7/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

50 DU / 100 SU

10 Reverse Lunges

10 Goodmorning

10 Lateral Lunges

1 Round

15 Banded Squats

15 Banded Hip Bridge

1 Min Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Figure 4 Stretch x30 sec ea

Strength

Front Squat (3-3-3-3)

Starting set at 65%

Build to heavy set of 3

20 Min to Complete

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

35 DU / 70 SU

11 Thrusters 75/55

7 Burpee Over Bar

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

Chest Stretch