Posts by Admin

8/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

3 Down and Back

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Rig Leg Swings

10 Goodmorning

10 Reverse Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Thread the Needle + T-Spine x 10 ea

Seated Forward Fold x 30 sec

Saddle Stretch x 30 sec

Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

30 Rope Slams

12 Goblet Squats 62/45

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

20 OH Walking Lunges 45#

10 V-Ups

Rest 2 Min

Metcon (AMRAP – Reps)

5 Min AMRAP

Calorie Row

Rest 2 min

Metcon (Time)

800m Run

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

8/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Lateral Lunges

5 Inchworms

10 Trunk Twists ea

10 PVC Passovers

10 PVC OH Rotations

10 PVC Behind the Neck Press

Weightlifting

Power Snatch (3-3-3-3-3)

60%

70%

75%

80%

80+%

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Power Snatch @ 60%

6 Bar Burpees

9 HSPU

RX+ = Deficit

Cool Down

Warm-up (No Measure)

Banded Arms

Lacrosse Ball Upper Body

8/15/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Squats

10 Banded Side Steps ea

15 Superman

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec

Weightlifting

Back Squat (5×5 )

-Build to todays 5 rep max

-Start at 60-70%

-Rest 2 min betwen

-Use safety arms

WOD

Metcon (Time)

21 Power Clean 135/95

50 DU / 100 SU

15 Power Clean

50 DU / 100 SU

9 Power Clean

50 DU / 100 SU

Cool Down

Warm-up (No Measure)

Newborn Stretch

Banded Lat Stretch

Calf Stretch

8/14/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Passovers

10 OH Rotations

10 Shoulder Press

10 Goodmorning

10 Air Squats

10 Push-Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hip Flexor + Internal Rotation x 30 sec ea

Banded SA Lat Stretch x 30 sec

Strength

Thruster (5-5-5-5-5)

Build up to todays 5 rep max

Rest 1:30-2:00 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Push Press 115/75

5 Strict Pull-Ups

Back Lot Run

Run = 1 Rep

If out of the door before time you may count it

Cool Down

Warm-up (No Measure)

Banded Arms

Newborn Stretch

8/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Quad Pulls

10 Leg Cradles

10 Rig Leg Swings each

10 Huggers

10 Arm Circles each

20 Sec on 10 Sec off

Jumping Jacks

Lunges

Crunches

Squats

Push-Ups

Lateral Lunges

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Seated Forward Fold x 30 sec

WOD

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

22 DB Push Press

22 DB Front Rack Lunge

400m MB Run

-Both partners run together

-One carries MB at a time

-Split DB Reps as you wish

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Lats

Foam Roll

8/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Goodmorning

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Squats

10 Banded Side Steps

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

T-Spine Flex Ext x 10

Hanging Partner T-Spine x 20 sec

Weightlifting

Overhead Squat (3-3-3-3)

2 Warm Up Sets

-Build to heavy set of 3

-Use target if needed

-May use rack of go from floor

WOD

Metcon (AMRAP – Reps)

CFC Version of 2223 Intervals

2 Rope Climb

15 MB Slams

AMRAP OH Squats 115/75

Rest 1 Min

Rope Climb Scaling

-3 Rope Pull-Ups

-12 Ring Rows

*First 3 rounds are 2 minutes

*Last round is 3 minutes

*Pick up where you left off from the previous round

*Once you have done 75 Reps you are done

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

8/10/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 OH Rotations

10 Shoulder Press

10 Goodmorning

10 Reverse Lunges

30 Sec Front Plank

10 Banded Sided Steps each

10 Band Pull-A-Parts (Front)

Mobility

Warm-up (No Measure)

LB Forearms and Lats x 2 min

Gymnastics

Warm-up (No Measure)

Kipping T2B Work

-Work on body control and awareness

-Control swings

-Get the kip down then add in the knee tuck/leg raises/T2B

3-4 sets of 5-10 reps

Superset:

Hollow / Arch Complex 3×5 sec each position

-Try not to use arms or legs to roll

-work on body control

Accessory Work

DB RDL (3×8)

Increase weight as possible

Rest as needed

DB Plank Rows (3x8ea)

Increase weight as possible

Rest as needed

WOD

Warm-up (No Measure)

**Optional**

Metcon (Time)

10 down to 1

Burpees

Box Jumps

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

8/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hip Circles (Fwd/Bkwd)

10 Scap Pull-Ups

3 Round

10 OH Pull-A-Parts

5 Inchworm Push-Ups

8 Ring Rows

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec

Chest Stretch x 30 sec

WOD

Metcon (Time)

Buy In: 500m Row

5 Rounds

10 Pull-Ups

15 Push-Ups

200m Farmer Carry 50/35

Rx+ = HSPU

Cool Down

Warm-up (No Measure)

Banded Arms

Forearm Stretch

8/8/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings at Rig

10 Passovers

10 Lat Pulls

10 OH Rotations

2 Rounds

10 DB Bent Row

10 DB Strict Press

5 Jump Squats

Weightlifting

Hang Clean (3-3-3-3)

Warm Up to 60%

3 @ 60@

3 @ 70%

3 @80%

3 @ 85%

Rest 1:30-2 min

*May do power or squat

WOD

Metcon (Time)

3 Rounds

400m Run

5 Hang Clean @ 60%

5 S2OH

Cool Down

Warm-up (No Measure)

Banded Arms

Foam Roll

8/7/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Walking Lunges

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Goodmorning

10 Leg Swings at Rig

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (3-3-3-3-3)

Tempo Squats (3-0-1-1)

*Starting set at 60%

*Buid to heavy maintaing depth and tempo

*Rest 1:30-2:00 min

WOD

Metcon (AMRAP – Reps)

“Death By”

Wall Balls 20/14)

Min 1 = 1 Wall Ball

Min 2 = 2 Wall Ball

Etc. until cannot complete the round you are on.

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea