Posts by Admin

5/24/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Walking Lunges

10 Goodmorning

10 Walking Leg Swings

10 Lateral Lunge + Rotation

10 Spiderman

2 Rounds

10 Hypers

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hip Flexor

Banded Hip External Rotation

Strength

Front Squat (5-5-5-5-5)

Build to heavy set of 5

If you start to loose positioning do not go up in weight.

Focus on staying as tight as possible and keeping good posture through the entire lift!

Barbell Bent Row (4×6)

Build in weight over 4 sets

Single Leg Lowering 4×10-12

Banded Internal External Rotation 3×10 ea

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Upper Body Wall Stretch

4/23/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hip Circles (Fwd/Bkwd)

5 Inchworms

10 Ring Rows

15 Glute Bridge

10 PVC Passover

10 PVC Lat Pulls

5 PVC Shoulder Press

5 PVC Push Press

Mobility

Warm-up (No Measure)

Banded Chest and Tricep Stretch x 30 sec ea

Strength

Push Press (15 Min to Build to 5 Rep Max )

Rest 2 min between sets

Build to your heaviest set of 5

WOD

Metcon (Weight)

10 Min EMOM

1 Clean and Jerk
*Start at 60%

*Build in weight until you find todays heaviest

*Have weights ready to go next to your bar

Cool Down

Warm-up (No Measure)

Banded Arms

4/22/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings at Rig

2 Rounds

5 Pull-Ups or Ring Row

5-10 Push-Ups

10 Banded Squats

Mobility

Warm-up (No Measure)

Calf and Ankle Mobility x30 sec each

Couch Stretch x 30 sec each

Chest Stretch x 30 sec each

WOD

Metcon (AMRAP – Rounds)

Murph Intervals

Every 3 Min for 30 Minutes

200m Run

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

*Note your times for each interval

*If unable to complete round within time frame. Complete the round you’re on then pick up in the next round.

*Score is number of intervals completed

*30 min cap

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Figure 4

5/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Walking Lunges

10 Leg Cradles

5 Inchworm + Cobra

10 Walking Leg Swings

2 Rounds

10 Air Squats

10 Push-Ups

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Figure 4 Stretch x 30 sec ea

Calf and Ankle Mobility

WOD

Metcon (Time)

5 Rounds

25 KB Swings 53/40

25 Box Jumps 24/20

25 Wall Balls 20/16

*300yd shuttle (6 Down and Backs) between rounds

*May alternate down and backs

*Finish 5th round with wall balls not the run

5/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Reverse Lunges

10 Goodmorning

10 Spiderman

10 Iron Cross

10 Scorpion

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

30 Sec Front Plank

30 Sec Glute Bridge Hold

10 Banded Squats

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x30 sec

Half Kneeling Hamstring x30 sec

Adductor Stretch x 30 sec

Strength

Back Squat (8-6-6-4-4)

Build to heavy set of 4

Goal should be around 80-85%

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

100yd Single Arm DB Farmer Carry 70/50

12 Burpees

150yd Shuttle Run

Cool Down

Warm-up (No Measure)

Forearm Stretch

Couch Stretch

Chest Stretch

5/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs or 200m Run

10 Quad Pull + Lunge + Rotate

10 Walking Leg Swings

10 Walking Hip Circles

10 Goodmornings

1 Round

10 PVC Passovers

10 Lat Pulls

10 PVC Thrusters

1 Round

15 Hip Bridge

15 Sit-Ups

10 Scap Push-Ups

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Hanging Partner T-Spine x 30 sec

Assisted Squat x 1 min

WOD

Metcon (Time)

50 Cal Row

50 Thrusters 75/55

50 T2B

50 Box Step Ups

50 MB Sit-Ups

50 Hang Clean 75/55

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

5/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Groiner + Hamstring

Prone Pec Stretch

Strength

DB Bulgarian Split Squat (4×8 ea)

May take a short rest between legs.

Build over 4 sets if possible

May keep both feet on ground if balance is an issue

DB Curl to Press (4×8-10)

Perform in kneeling position

WOD

Metcon (AMRAP – Reps)

Death By:

Push-Ups

Goblet Squats 53/35

2k Row (Time)

Max Effort 2k Row
Optional: but recommended

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

5/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Quad Pulls

5 Inchworms

10 Leg Swings ea at Rig

2 Rounds

10 Banded Side Steps

10 Hypers

6-10 Ring Rows

Mobility

Warm-up (No Measure)

Figure 4 Stretch x30 sec

Calf and Ankle on Platform x 30 sec ea

Strength

Deadlift (4×5 )

Build to heavy set of 5

First working set at 70%

Rest 2 min between

WOD

Metcon (Time)

3 Rounds

400m Run

15 Ring Rows

15 Box Jumps

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

5/15/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Spiderman

10 Goodmorning

10 Huggers

10 Arm Circles

3 Rounds

5-10 Push-Ups

10 Air Squats

Mobility

Warm-up (No Measure)

Lacrosse Ball Chest and Triceps – 3 min

Assisted Squat

Strength

Bench Press (10-8-8-6-6)

Build to heavy set of 6

Use a spotter

Rest as needed

WOD

Metcon (Time)

30-20-10

Alt DB Snatch (50/35)

Wall Balls (20/16)

*100 DU or 150 Single between rounds

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

Calf Stretch

5/13/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

HERO WOD SATURDAY!!

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Leg Cradles

10 Quad Pulls

10 Leg Swings ea

10 Walking Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Calf and Ankle Mobility

Banded Chest and Tricep

WOD

Warm-up (No Measure)

Choice to do 1 or both wods. I strongly recommend doing Jerry for sure as this will get you ready for Murph and give you a break from the barbell.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Accumulate these distance between you and your partner. You may also do this individually.

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scale movements accordingly.

If doing this partner style then double the reps

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll and Lacrosse Ball