Posts by Admin

4/20/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

PVC Warm-Up

10 Back Rack Lunges

10 Goodmornings

10 Back Squats

10 Passovers

10 Lat Pulls

10 Shoulder Press

10 Trunk Twists

Mobility

Warm-up (No Measure)

Foam Roll – Low Back / Hamstrings / Calves – 3 min

Strength

BB RDL (4×6)

Increase weight as you can

Keep back flat and hips high

DB Alt. Bench Press (10-8-6-4 each arm )

WOD

Metcon (Time)

21-15-9

Deadlift (225/155)

42-30-18

Push-Ups

21-15-9

MB Sit-Ups (20/14)

Cool Down

Warm-up (No Measure)

Rig Hamstring x 1 min ea

Chest Stretch x 30 sec ea

4/19/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Back Lot Run or 250m Row

10 Knee Pulls

10 Quad Pulls

10 Walking Hamstring

5 Inchworm Push-Ups

10 Iron Cross

10 Scorpion

10 Huggers

10 Arm Circles (fwd/bkwd)

2 Rounds

15 Band Pull-A-Parts

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Calf and Ankle Stretch x 30 sec ea

Accessory Work

Bent Over Row (10-8-6-6)

BB Warm Up set

Superset w/

Banded Hamstring Curls (3×12)

SL Lowering (3×12)

WOD

Metcon (Time)

30-20-10

Plate G2OH 45#

OH Plate Walking Lunge

**Back lot run after each round

Cool Down

Warm-up (No Measure)

Lower Body Foam Roll

Calf Stretch

Seated Forward Fold

4/18/18

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

We will spend the last 10-15 minutes of class talking about Goal Setting! Please do your best to make it to class today. We will go through an exercise to help identify goals.

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pulls

10 Walking Lunges

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10yd Toe Walk

10yd Heel Walk

2 Rounds

10 Banded Squats

5 Strict Pull-Ups/Ring Rows

10 Goodmorning

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min ea

Calf Stretch x 30 sec ea

Strength

Clean and Jerk (1-1-1-1-1)

Build up to 60-70%

WOD

Metcon (Time)

10-8-6-4-2

Clean and Jerk @ (135/95) (95/65)

Bar Muscle Up (Rx+) C2B (Rx)

10 Min CAP*

*Choose most challenging version of pull-up

*May use bands for C2B/Pull-up

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

4/17/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Quad Pull

10 Leg Cradle

10 Walking Hamstring

10 Air Squats

10 Huggers

10 Arm Circles

10 PVC Passovers

10 PVC Lat Pulls

10 PVC Shoulder Press

5 PVC Split Squat each

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Chest Stretch x30 sec ea

Strength

Shoulder Press (5-5-3-3-3)

Take from rack

Build to heavy set of 3

Rest 60-90 sec between sets

Superset w/

DB Bulgarian Split Squat (3x8ea leg )

1 body weight warm up set

WOD

Thruster Mathlete (Weight)

0-2:00 minutes

Load the bar, add safety clips, warmup and prep for the first :30 sec all out

2:00-2:30

Max thruster reps

2:30-4:00

Rest (load stays the same)

4:00-4:30

Max thruster reps

4:30-6:00

Rest (load stays the same)

6:00-6:30

Max thruster reps

6:30-8:00

Rest (load stays the same)

8:00-8:30

Max thruster reps

Load X total reps of 4 efforts combined

Example: Athlete chooses 65lbs, does a total of 48 reps across all 4 efforts. Score is 65X48=3120

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

4/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pull + Lunge + Reach

1o Leg Cradles

10 Leg Swings each

10 Spiderman

2 Rounds

10 OH Pull-A-Parts

10 PVC Goodmorning

5 PVC OH Squats with Pause

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Lat Stretch x30 sec ea

Strength

Overhead Squat (5-5-5-5-5)

Work on depth and positioning.

Don’t increase weight if not reaching good depth

WOD

Metcon (Time)

1000m Row

50 Wall Balls 20/14

30 KB Swings 53/35

10yd HS Walk / 20 yd Bear Crawl

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

4/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pull + Lunge + Twist

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Goodmorning

2 Rounds

10 Air Squats with pause

5 Strict Pull-Up or Ring Rows

30 sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Dead Hang x 30 sec

WOD

Metcon (Time)

5 Rounds

30 DB Front Squats (50/35) (35/20)

30 Pull-Ups

20 DB Front Rack Lunges

20 Box Jumps (24/20)

**bands or jumping pull-ups

**Prefer you to jump instead of step on box jumps. Use small boxes or plates if needed.

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Banded Arms

4/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Walking Lunges

10 Goodmorning

10 Iron Cross

10 Scorpion

10 Air Squats

10 Push-Ups

20 Crunches

Mobility

Warm-up (No Measure)

3 Min Lacrosse Ball – Traps, Shoulders

Accessory Work

Warm-up (No Measure)

Crossover Bands

ATYT x8 ea

Row-Rotate-Press x8

Low Int/Ext Rotation x 8ea

Skill

Warm-up (No Measure)

Wall Walk Practice x10 reps

-Active shoulders

-Strong Core

-Try to stay stacked

**Get nose as close to wall as possible

**Rx is nose touching

**Walk hands at least 3 feet out before coming down

WOD

Metcon (Time)

3 Rounds

400m Run

15 HSPU

10 DB Power Cleans (50/35) (35/20)

Cool Down

Warm-up (No Measure)

Rig Hamstring

Calf Stretch

Chest Stretch

4/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Back

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 PVC Passovers

10 PVC Lat Pulls

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

Spiderman + Hamstring x5 ea

Adductor Stretch x 30 sec ea

WOD

Festivus Games WODs

Toss Me A Rope, I’m Drowning (2 Rounds for reps)

1 Min Max Meters Rowed

2 Min Max DU/SU
Score 1 = Max Meters

Score 2 = Max DU/SU

Chip’n & Twist’n (Time)

50 Dumbbell snatch alternating (50#/35#/35#/20#)

40 Plate-hop Burpees

30 Air squats

20 No-rock Hand-release Push-ups

10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

EMOM – 8 Plate Russian Twists 25/15/10

**15 Min Cap

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

4/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Banded Air Squats

10 Banded Side Steps

10 Goodmornings

Mobility

Warm-up (No Measure)

Banded Hip Flexor

Banded Hip Internal Rotation

Strength

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

3 @ 65%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85+%

Rest 2 min between sets

WOD

Metcon (Time)

4 Rounds

Back Lot Run or 2 Laps on Turf

21 KB Swings 53/40

42 DU’s / 84 Singles

Cool Down

Warm-up (No Measure)

Calf Stretch

Rig Hamstring Stretch

4/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Reach

10 Lateral Lunge + Rotation

10 Spiderman

10 Iron Cross

10 Scorpion

10 Huggers

20 sec Dead Hang

15 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

PVC Passovers x10

PVC OH Rotations x10

PVC Front Rack x 30 sec ea

Strength

Push Press (3-3-3)

1-2 Warm Up Sets

Rest as needed in between

Focus on driving through the sticking point

Push Jerk (1-1-1)

*Should be able to start your push jerks at the weight you finish your push press

*Focus on driving through the bar and getting under quickly

WOD

Metcon (AMRAP – Reps)

6 Min AMRAP

3,6,9,12,etc

Shoulder to Overhead @ 135/95

Burpees

Scoring:

3’s = 6

6’s = 18

9’s = 36

12’s = 60

15’s = 90

18’s = 126

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

12 Deadlift @ 185/115

10 Toes to Bar

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms