Posts by Admin

1/19/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Walking Lunges

10 Goodmorning

10 Air Squats

10 Huggers

10 Arm Circles

Relay Warm Up x 2 Rounds each person

Teams of 3

Slam Ball Run – 20 yds

10 Burpees

Slam Ball Run – 20 yds

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Banded Lat x 30 sec ea

WOD

Metcon (Time)

80 Wall Balls (20/14)

40 Pull-Ups

40 Deadlifts (225/155)

60 Wall Balls

30 Pull-Ups

30 Deadlifts

40 Wall Balls

20 Pull-Ups

20 Deadlifts

Cool Down

Warm-up (No Measure)

Rig Hamstring

Couch Stretch

Banded Lat

1/18/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 Around the World

10 Lat Pulls

5 Shoulder Press

5 Push Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Band Pull-A-Parts (Front/OH)

10 Ring Rows

10 Lateral Lunges

Mobility

Warm-up (No Measure)

LB Shoulders, Forearms, and Biceps x 3 min

Gymnastics

Rope Climb (10 Min of Practice )

Footwork

Footwork with Pull-Up

Jump and Tucks

Climbs

WOD

Metcon (Time)

9 Push Press (95/65)

4 Rope Climbs

15 Push Press

3 Rope Climbs

21 Push Press

2 Rope Climbs

27 Push Press

1 Rope Climb

Scaling:

1 Rope Climb per set

3 Rope Pull-Ups per set

10 Ring Rows per set

Cool Down

Warm-up (No Measure)

Banded Arms

Forearm Stretch

1/17/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

2 Rounds

10 Goodmorning

10 Reverse Lunges

10 Ring Rows

10 X-Band Walks

Mobility

Warm-up (No Measure)

LB Traps and Rhomboids x 2 min

Newborn Stretch x 1 min

Accessory Work

Bent Over Row (4×8 )

SL Hip Bridge on Bench 3x10ea

*Place upper back on bench

WOD

Metcon (Time)

Teams of 2-3

3k Row

*Switch every 500m

*Do 10 Burpees and 10 Wall Balls after you row

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

1/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Goodmorning

10 Lateral Lunges

10 Leg Swings

10 Huggers

10 Arm Circles

30 Sec Front Plank

30 Sec Hip Bridge

Mobility

Warm-up (No Measure)

Overhead Squat Therapy x 10 reps

WOD

Strength

Overhead Squat (3-3-3-3)

Lower slowely and try to pause in bottom for 1-2 seconds.

Build in weight as possible

Snatch Balance (2-2-1-1-1)

Work on receiving the bar in the OH Squat.

Start with catching in a quarter squat and work yourself lower as you technique allows.

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

1/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Air Squats

10 Trunk Twists

2 Rounds

10 Banded Goodmorning

10 Banded Pull-A-Parts

10 Strict DB Press

Mobility

Warm-up (No Measure)

LB Traps x 2 min

Figure 4 Stretch x 30 sec ea

Strength

Power Clean (10-8-6-4)

Power Clean Cycling

Work on doing these touch and go with speed

Working sets between 55-75%

Rest 2 minutes between sets

CrossFit Lite:

3 Rounds

8 Ring Rows

10 SDHP

12 Hip Bridge

Rest 1 minute

WOD

Metcon (Time)

21-15-9 Deadlift 185/135

12-9-6 Strict HSPU

9-6-3 Box Jump 30/24″

CrossFit Lite

21-15-9 Goblet Squat

12-9-6 Seated DB Press

9-6-3 Step Ups each leg

Cool Down

Warm-up (No Measure)

Seated Forward Fold

Banded Arms

1/14/19

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 Lunges

10 Walking Spiderman

10 Lateral Lunge + Rotate

5 Tempo Squats

5 Jump Squats

5 Tempo Push Ups

5 Push Ups

5 Ring Rows

5 Pull-Ups

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Strength

Back Squat (5×3 )

Working sets between 60-80%

Tempo: 3 sec down, pause in bottom, then explode up.

Try to keep the bar moving quick on the way up.

WOD

Metcon (AMRAP – Rounds and Reps)

Strict “Cindy”

10 Min AMRAP

5 Strict Pull-Ups

10 Push Ups

15 Air Squats

*Keep the push ups honest! Make sure every rep your chest touches the floor and your arms are completely locked out.

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

1/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Rig Leg Swings

2 Rounds

10 Banded Squats

10 Banded Side Steps

10 Strict DB Press

Mobility

Warm-up (No Measure)

Newborn Stretch x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk (1-1-1-1-1)

2-3 Warm up practice sets

Goal is to do the complex without dropping the bar

Rest 2 minutes after each set

WOD

Metcon (Time)

For Time:

20 Hang Clean 95/65

20 Bar Facing Burpee

20 Front Squat

20 Bar Facing Burpee

20 Hang Squat Cleans

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

1/10/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Lateral Lunges

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Wall Sit

20 sec Side Plank each

8 Single Leg Hip Bridge each

Mobility

Warm-up (No Measure)

LB Glutes x 1 min ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

Strength

Split Squat (4×8 each )

DB Hammer Curls 3×10

Cuban Press 3×10

Rest 60 sec after each set

WOD

Metcon (No Measure)

3 Rounds (1 min on / 30 sec off)

Front Plank

Jump Rope (DU or Singles)

Reverse Lunges (may hold MB or plate)

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

1/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Push Ups

10 Banded Fly’s

10 Straight Leg Raises

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 2 min

Chest Stretch x 30 sec ea

Strength

Bench Press (10-8-6-4)

BB Warm Up + 1 Light set to get to starting weight

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

Rest 90 sec between sets

Use a spotter

WOD

Metcon (Time)

Buy In: 50 Cal Row

3 Rounds

25 Push Ups

15 T2B

CrossFit Lite:

Buy In: 30 Cal Row

3 Rounds

15 Push Ups

10 Knee Tucks

Cool Down

Warm-up (No Measure)

Banded Arms

1/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

10 Goodmorning

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

10 Ring Rows

Mobility

Warm-up (No Measure)

Banded Hamstring on Rig x 1 min ea

Strength

Deadlift (10-8-6-4-4)

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 80%

4 @ 85%

CrossFit Lite:

KB Deadlifts (10-10-8-8)

Band Pull-A-Parts (10-10-10)

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

10 Ring Rows

15 KB Swings 62/40

20 MB ABMat Sit Ups 20/14

CrossFit Lite:

13 Min AMRAP

6 Ring Rows

10 KB Russian Swings

15 Abmat Sit-Ups or Crunches

Cool Down

Warm-up (No Measure)

Banded Legs