8/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pulls

10 Lunges

10 Lateral Lunge + Rotate

5 Inchworms

2 Rounds

10 Banded Squats

10 Banded Side Steps

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (5-5-3-3-1-1)

Build to heavy single

Starting set at 60%

WOD

Metcon (Time)

21-15-9 Alt DB Snatch (60/40#)

100-75-50 DU

**200 – 150 – 100 SU

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf and Ankle

8/13;18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll – Quads, Hams, Calves

3 Down and Back

High Knee

Butt Kick

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

10 Passovers

10 Around the World

10 Shoulder Press

2 Rounds

5-10 Push-Ups

10 Sit-Ups

10 Air Squats

Mobility

Warm-up (No Measure)

Figure 4 Stretch x1 min ea

Calf and Ankle x 30 sec ea

WOD

Metcon (Time)

800m Run

20 Burpees

30 T2B

40 Box Jumps

30 T2B

20 Burpees

800m Run

25 Min CAP

Cool Down

Warm-up (No Measure)

Banded Legs

Calf and Ankle

8/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Jump Squats

10 Ring Rows

10 Banded Side Steps

Mobility

Warm-up (No Measure)

Assisted Squat x 1 Min

Adductor Stretch x 30 sec ea

Strength

Clean (3-3-3-3-3)

Build to heavy set of 3

Starting set of 60%

May drop between reps

WOD

Metcon (Time)

30 -20-10 Box Overs 24/20″

20-15-10 HSPU

Scaling:

Targets

Box HSPU

Seated DB’s

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch

8/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Leg Swings

10 Walking Lunges

10 Passovers

10 Around the Worlds

10 Lat Pulls

10 Shoulder Press

10 Back Squat

10 Goodmorning

Mobility

Warm-up (No Measure)

Banded Chest x 1 min

Strength

DB Alt. Bench Press (5x5ea )

Build to heavy set of 5

Hollow Holds 3×20 sec

WOD

Metcon (Time)

21-15-9 Goblet Squats 53+/35+

42-30-18 DU’s

21-15-9 HR Push-Ups

SU = 84 – 60 – 36

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

8/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

100 Jump Rope

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Huggers

10 Arm Circles

10 Arm Swings

30 Sec Front Plank

30 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec

Kneeling Hip Flexor x 30 sec ea

Strength

DB Walking Lunges (4×10)

5 per leg

Increase weight as possible

Banded TY’s 3×8

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

12 DB Hang Clean and Jerk 50/35

12 T2B

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

8/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Quad Pulls

10 Goodmornings

10 Passovers

10 Around the Worlds

10 Lat Pulls

10 Shoulder Press

10 Trunk Twists

Mobility

Warm-up (No Measure)

LB Bicep and Forearm x 2 min

Banded Lats x 1 min ea

Gymnastics

Strict Pull-Ups (3×10 )

Banded

Body Weight

Weighted

Core:

3 Rounds

10 V-Ups

20 Russian Twists

20 sec Superman

WOD

Metcon (Time)

5 Rounds

15 KB Swings 53+ / 35

10 Burpees

5 Muscle Ups

Scaling

5 Bar Muscle Ups

10 C2B Pull-Ups

15 Jumping Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

8/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Banded Squats

10 Banded Hip Bridge

10 Ring Rows

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hamstring x 30 sec ea

Weightlifting

Warm-up (No Measure)

15 Minutes to effectively warm up all 3 lifts

Deadlift

Front Squat

Squat Snatch

**Warm-Up to 10-20% over the weight you will do for the wod.

Deadlift Warm-Up (sets of 3 reps)

Front Squat (sets of 1-3 reps)

Squat Snatch (sets of 1 reps)

WOD

Metcon (Time)

30 Deadlifts @ 225/165

20 Front Squats @ 185/125

10 Squat Snatch @ 135/ 85

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

Foam Roll

8/4/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Walking Lunges

10 Walking Leg Swings

10 Goodmorning

10 Spiderman

10 Air Squats

10 Huggers

10 Arm Circles

10 Push Ups

10 Ring Rows

30 sec Front Plank

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min ea

Adductor Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (Time)

2000m Row

50 KB Swings 53/35

50 Ring Dips

100 MB Sit-Ups 20/14

50 Ring Rows

200 DU / 400 SU

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

8/3/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Goodmorning

2 Rounds

10 Banded Squats

10 Banded Side Steps

10 Strict DB Press

Mobility

Warm-up (No Measure)

LB Chest and Shoulder x 2 min

Adductor Stretch x 30 sec ea

WOD

Metcon (Time)

4 Rounds

400m Run

10 HSPU

20 Alt DB Snatches 50/35

40 Air Squats

15 Burpees

**30 Min CAP

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

8/2/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue

10 Goodmorning

10 Lunges

10 Air Squats

10 Leg Swings each

20 Trunk Twists

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Upper Body Wall Stretch x 30 sec

Core

Warm-up (No Measure)

Hollow Holds 3×20 sec

MB Russian Twists 3×30

Single Leg Hip Bridge 3x8ea

WOD

Metcon (Time)

Partner WOD Outside

6 Rounds

15/10 Calorie Row

*Partner 2 = DB Farmer Hold (50+/30+)

Then

6 Rounds

200m Run

*Partner 2 = Wall Sit

*Each Part is 6 rounds total (each partner completes 3 rounds )

Cool Down

Warm-up (No Measure)

Banded Legs