Posts by Admin

10/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 yd Knee Pulls

10 yd Leg Cradles

10 yd Inchworms

2 Rounds

10 Air Squats

5-10 Push-Ups

15 Crunches

Mobility

Warm-up (No Measure)

3 Min Soft Tissue Work of Choice

Core

Warm-up (No Measure)

6 Min to Complete

3 Rounds

30 Sec Front Plank

20 Sec Side Plank ea

30 Sec Hip Bridge

WOD

Metcon (Time)

10 Rounds

10 Push-Ups

10 Wall Balls

10 Box Jumps (24/20)

10 KB Swings

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf and Ankle

10/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Lateral Lunges

10 Scap Push-Ups

10 Band Pull-A-Parts

10 Reverse Lunges

10 Goodmorning

10 Spiderman

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Accessory Work

Split Squat (4x8ea)

1 Body weight warm up set

Hold dumbbells in each hand

Touch knee to floor, keeping front heel down

Superset w/

Bent Y-Raise (3×8)

Bent Reverse Fly (3×8)

*Do not have to go heavy on these. Focus on your posture and using the right muscles.

WOD

Metcon (Time)

50-40-30-20-10

Double Under’s

25-20-15-10-5

MB Sit-Ups (20/14)

*Double reps for single under’s

Cool Down

Warm-up (No Measure)

Seated Forward Fold x 1 min

Newborn Stretch x 1 min

10/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll – Hamstrings and Glutes

3 Down and Back

10 yd Walking Hip Circles (Fwd/Bkwd)

10yd Inchworms

10 yd Walking Leg Swings

10 Spidermans

10 Goodmornings

10 PVC Passovers

10 PVC Lat Pulls

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

Rig Hamstring x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

400m Run

8 Deadlifts @ 225/165

12 HSPU

*Scale HSPU as needed

Cool Down

Warm-up (No Measure)

Banded Legs

Chest stretch

10/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 m Row

10 Walking Lunges

10 Walking Leg Swings

5 Inchworms

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

10 Band Pull-A-Parts

10 Goodmornings

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Banded Posterior Shoulder x 30 sec ea

Strength

BB RDL (4×8)

1 warm up set

Progress in weight as long as posture maintains

DB Bent Row (4×8 )

1 warm up set

Progress in weight as posture maintains

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Ground to Overhead (C & J or Snatch) 155/105

8 Bar Facing Burpees

10 Reverse Lunges

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

10/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 yd Quad Pull + Lunge + Reach

10 yd Leg Cradles

10 yd Lateral Lunge + Rotate

10 yd Walking Leg Swings

2 Rounds

10 Banded Squats

10 DB Shoulder Press

5 Strict Pull-Up or Ring Row

Mobility

Warm-up (No Measure)

PVC Front Rack Stretch x 30 sec ea

Kneeling Hip Flexor x 30 sec ea

Strength

Front Squat (10-8-6-4)

Build up to 60%

10 @ 60%

8 @ 70%

6 @ 75-80%

4 @ 80-85%

*Rest 2 min between sets

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Rolling heats

*15 min time cap

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/14/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 yd Quad Pulls

10 yd Leg Cradles

10 yd Walking Lunges

10 yd Walking Leg Swings

10 Goodmornings

10 Arm Circles

10 Huggers

2 Rounds

5 Squat Jumps

10 Push Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Figure 4 Stretch x 30 sec ea

Seated Forward Fold x 30 sec

WOD

Metcon (AMRAP – Reps)

Festivus-ish WODS

3 Min AMRAP

Box Jumps (24/20)

Partner Holds DB’s Front Rack (50/35)

Metcon (AMRAP – Reps)

3 Min AMRAP

Pull-Ups or Ring Rows

Partner Holds Tricep Ext on Box

Metcon (AMRAP – Reps)

3 Min AMRAP

DB Shoulder to Overhead (50/35)

Partner does bar hang

Metcon (AMRAP – Reps)

3 Min AMRAP

Burpee Box Overs (24″/20″)

Partner Does Single Under’s

*Switch every time the person jumping rope misses or stops

*Count BBO Reps

Metcon (AMRAP – Reps)

3 Min AMRAP

Wall Balls (20/14)

Partner Does Cal Row

*Score cals rowed + Wall balls

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Calf and Ankle Stretch

10/13/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue of Choice

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

2 Rounds

10 Air Squats

10 Push-Ups

10 Sit-Ups

10 Goodmornings

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Lat x 30 sec ea

Accessory Work

Warm-up (No Measure)

2×10 ea

Banded Flys’s

Banded Y’s

Banded 90/90 External Rotation

WOD

Metcon (Time)

Kathy Cook’s Chipper

100 DU / 200 SU

90 Air Squats

80 Lunges

70 MB Sit-Ups (20/14)

60 KB Swings (53/35)

50 Wall Balls (20/14)

40 MB Slams (20/14)

30 Box Overs (24″/20″

20 Push-Ups

10 Burpees

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Chest Stretch

Calf and Ankle Stretch

10/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 yd Quad Pulls

10 yd Inchworms

10 yd Lateral Lunge + Rotate

2 Rounds

10 Reverse Lunges

10 Scap Pull-Ups

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Calf an Ankle on Platform

3 Position Couch Stretch x 30 sec ea

Dead Hang x 30 sec

WOD

Metcon (Time)

Outside WOD

3 Rounds

800m Run

20 KB or DB Snatch 50+/35+

40 Tire Step Ups

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

10/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row of 200m Run

10 yd Knee Pulls

10 yd Leg Cradles

10 yd Walking Lunges

10 yd Walking Leg Swings

2 Rounds

10 Goodmorning

10 Ring Rows

10 Superman

10 Single Leg Hip Bridge (5 ea)

Mobility

Warm-up (No Measure)

Lacrosse Ball Forearms and Traps x 3 min

Weightlifting

Power Clean (3-3-2-2-1-1)

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

Every 2 min complete your set

Work on speed when pulling under the bar.

Receive the bar with the shoulder, not wrist and forearms

WOD

Metcon (Time)

3 Rounds

10 Power Cleans 115/85

15 Push – Ups

20 Sit-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

10/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10yd Quad pull + Lunge + Reach

10yd Leg Cradles

10yd Lateral Lunge + Rotate

10yd Walking Leg Swings

10 Banded Steps (Lateral, Forward and Backward)

10 Banded Hip Bridge

10 Push-Ups

10 Scap Pull-Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

Strength

Back Squat (10-8-6-4)

10 @ 60%

8 @ 70%

6 @ 75-80

4 @ 80-85

Metcon (AMRAP – Reps)

Max Effort Back Squat at 50% of 1RM

Max set of unbroken reps

Don’t rest longer than 2 breaths at the top

Terminate set if rest too long or technique is not maintained

WOD

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

8 Wall Balls 20/14

4 Wall Climbs

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

8 Calorie Row

8 Burpees Over the Rower

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch