Posts by Admin

1/24/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

10 Passovers

10 Shoulder Press

5 Push Jerk

5 Split Jerk

Mobility

Warm-up (No Measure)

LB Traps, Shoulders, Lats x 3 min

Front Rack on Wall x 30 sec ea

Strength

1 Push Jerk + 1 Split Jerk (1-1-1-1-1-1)

Build to heavy single

Focus on being quick under bar and good footwork

WOD

Metcon (Time)

10-8-6-4

Burpee Box Overs 24/20

Single Arm DB Hang Clean (each arm) (50/35)

then

4-6-8-10

Strict HSPU

Single Arm DB Front Squat (50/35)

**HSPU Scale = Seated DB Strict Press (heavy)

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

1/23/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll / LB

250 Row or 15 Cal Bike

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Band Pull A Parts

10 Hip Bridge

10 Crunches

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Laying Spinal Twist x 30 sec ea

Child’s Pose x 1 min

Strength

DB Supported Rows (4×10)

PB Planks 3×30 sec

DB Curls 3×10-12

Plate Skull Crushers 3×10-15

Conditioning

Metcon (Calories)

10 Min Bike or Row for Calories

-moderate intensity

Cool Down

Warm-up (No Measure)

Banded Legs

Foam Roll – Hams, Quads, and Back

1/22/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 15 Cal Bike

10 Knee Pulls

10 Quad Pulls

10 Walking Hamstring

10 Lateral Lunge and Rotate

10 Sumo Stance Goodmorning

10 Air Squats

10 Lateral Lunges

10 Ring Rows

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Wide Leg Forward Fold x 1 min

Adductor Stretch x 30 sec ea

Strength

Sumo Deadlift (5×5)

2-3 Warm Up Sets

Then build to heavy set of 5

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Sumo Deadlift High Pull (95/65)

15 Sit Ups

10 Back Squat (95/65)

Cool Down

Warm-up (No Measure)

Banded Legs

Couch Stretch

1/21/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10Jumping jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Reverse Lunges

10 Kang Squats (goodmorning to air squat)

10 Spiderman

5 Inchworm Push Ups

10 Huggers

10 Arm Circles

10 Arm Swings

10 Pull-A-Parts

10 Banded Fly’s

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min ea

Chest Stretch x 30 sec ea

Strength

DB Step-Ups (5x5ea)

Build to heavy 5

DB Incline Bench Press (4×10)

Do a warm up set before starting sets. Build to heavy 10

WOD

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1,3,5,7,9,11 = (30 DU + 6 Burpees)

Min 2,4,6,8,10,12 = (20 Single Arm DB Push Press) 50/35#

*Score is rounds completed

*Scale with 60 singles or decrease number of Double Under’s

*Split shoulder press up into 10 per arm

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

Masters 1/20/20

CrossFit Collinsville – Master’s

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Footwork

Warm-up (No Measure)

Inline Walk 3×10-15yd

Lateral Walk 2×10-15yd

*May use band

Strength

Warm-up (No Measure)

1 Arm Alt KB Deadlift 4×10

Battle Rope Slams 4×20-30

Russian Twists 4×20

Mtn Climbers 3×20

Band Pull A Parts 3×10

Alt DB Front / Lat Raise 3×10

Cool Down

Warm-up (No Measure)

Ring Stretches

Hamstring Stretch

1/20/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Walking Leg Swings

5 Inchworms

10 Spidermans

2 Rounds

5 Pull-Ups

10 MB Squats

10 Hanging Leg Raise

Mobility

Warm-up (No Measure)

Foam Roll Back and Hamstrings x 2 min

Lat Stretch x 30 sec ea

Strength

Clean (3-3-3-3)

Build to heavy 3 starting at 60%

May do power or squat

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

Couch Stretch

1/18/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Goodmorning

10 Air Squats

10 Spiderman

10 Iron Cross

10 Hip Bridge

30 Sec Plank

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Seated Forward Fold

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

30 KB Swings (53/35)

20 Burpees

30 MB Sit Ups (20/14)

20 Pull Ups

Cool Down

Warm-up (No Measure)

Banded Arms

1/17/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

PVC

5 High Pulls

5 Power Snatch

5 Hang Power Snatch

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Banded Lat Stretch x 30 sec ea

Strength

1 Power Snatch + 1 Hang Power Snatch (1-1-1-1-1-1-1-1)

8 Working sets

Perform a set every 1:30

Start at 55% and build from their

WOD

Metcon (Time)

John Kiger’s B-Day WOD!

Buy In: 45 Cal Row

5 Rounds

9 Pull Ups

9 Push Ups

9 Wall Balls (20/14)

45 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Masters 1/16/20

CrossFit Collinsville – Master’s

Warm-up

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Footwork

Warm-up (No Measure)

Figure 8 Walks – linear and lateral

Strength

Warm-up (No Measure)

Goblet Squats 4×10

Bar Push Ups 4×10

Ring Rows 4×8-10

MB Ground to Box 4×8

Band Triceps 3×15

Laying Alt Knee Tuckks 3×8-10ea

Cool Down

Warm-up (No Measure)

Ring Stretches

Hamstring Stretch

1/16/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll / LB Work

10 Jumping Jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Goodmorning

10 Lateral Lunges

10 Trunk Twists

10 Huggers

10 Arm Circles

2 Rounds

10 Banded Side Steps

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Strength

Seated Overhead Dumbbell Press (4×10)

Sit on floor with legs in front

Rest 1:30 between sets

Build to heavy set of 10

DB Lateral Lunge (3x10ea )

May hold DB in one arm or in Goblet Position

BB Curls 3×10-12

Farmer’s Carry (3x40yd )

Russian Twists 3×30

WOD

Metcon (AMRAP – Rounds)

8 Min EMOM

Min 1 = 10 Burpee

Min 2 = 20 Russian KB Swings 53/35

Cool Down

Warm-up (No Measure)

Foam Roll

Banded Legs