10/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 M Row

10 Knee Pulls + Lunge + Twist

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Banded Goodmorning

10 Band Pull-A-Parts

10 Push-Ups

Mobility

Warm-up (No Measure)

LB Traps x 3 min (work on overhead position)

Weightlifting

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

2 Warm Up Sets

Build to todays heavy single

WOD

Metcon (Time)

5 Rounds

5 Hang Snatch 115/75

5 Bar Muscle Ups

10 Burpees

*Should be able to do all 5 Snatch unbroken. Scale weight accordingly

*Bar MU Scaling = 8 C2B or 10 Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Goodmorning

10 Spiderman

2 Rounds

10 Banded Squats

10 Banded Hip Bridge

30 Sec Full Plank

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Seated Forward Fold x 1 min

Strength

Back Squat (10-10-5-5)

10’s @ 50-60%

5′ s @ 65-75%

Rest 2-3 Minutes between sets

1-2 Warm up sets of 5 before starting 1st set of 10.

Focus on maintaining speed throughout every squat!

WOD

Metcon (Time)

4 Rounds

Back Lot Run

3 Wall Climbs

10 Plate Walking Lunges 45/25#

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Chest Stretch

10/13/18

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Festivus Games @ J5 begins at 9am.

Lauren and Erin – 9am, 10:30am & 12:30pm

The Kathy’s – 9:24am, 11:03am, & 1:06pm

Andy & Scott – 9:56am, 11:47, & 1:54

There is no set class scheduled. You may come in and do Open Gym. If so come between 8-10am. You can work on some lifts or make up a workout you missed from the week.

If you’re not busy Saturday come on out and cheer on our teams competing! It will be a great time!

GO CrossFit Collinsville!!

10/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Goodmorning

10 Reverse Lunges

10 Air Squats

10 Push-Ups

10 Band Pull-A-Parts

10 OH Band Pull-A-Parts

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Banded Front Rack Stretch x 30 sec ea

Strength

Thruster (Build to todays 3RM Thruster )

15 Min to build up to your 3RM Thruster for today.

Take atleast 1:30-2:00 min rest between sets.

Make smart jumps in weight.

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

9 Thrusters 95/65

30 DU or 60 Singles

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Chest Stretch

10/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

5-10 Push-Ups

10 Hip Bridge

15 Crunches

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec

Banded Internal x 30 sec

Seated Forward Fold x 30 sec

Accessory Work

DB Alt. Bench Press (5×5 each arm)

Do 1-2 warm up sets

First set should be moderately heavy and then go up from there.

Single Leg RDL (3×10 each leg )

1 Warm up set body weight then begin working sets

Superset with BB Curls 3×10-12

Farmer’s Carry (3x40yd )

Walk 40 yards. Go up each set if possible

Superset with Handstand Holds 3×30 sec

-Nose to Wall Holds 3×30 sec

Cool Down

Warm-up (No Measure)

You may spend the last 10 minutes on recovery stretching or can even go on a recovery 800 m run at a leisure pace.

10/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Foam Roll or LB Work

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

Weightlifting

Bear Complex (1-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BB Warm Up

Build in weight as you can. Make sure to have technique of all parts of lift before going up.

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Push Press 115/75

8 Bent Over Rows

12 V-Ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Puls

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Rig Leg Swings each

10 Huggers

10 Arm Circles

2 Rounds

5 Split Squats each

10 Goodmorning

30 sec Front Plank

Mobility

Warm-up (No Measure)

LB Piriformis x 2 min

Couch Stretch x 30 sec ea

Strength

DB Bulgarian Split Squat (5x5ea leg )

Hold KB or DB in Goblet Position.

Build to heavy 5 on each leg

Superset: Bird Dog Holds 3×20 sec ea

WOD

Metcon (6 Rounds for time)

Every 3 Min for 18 Min (6 Sets)

200m Run

15 / 10 Push Ups

10 Box Overs 24/20″

*Complete the work and remainder of the interval is rest.

*I.e. if you finish is 2:15 then you have :45 sec rest.

*15 Push-ups for men and 10 for women

Score time of each round

Cool Down

Warm-up (No Measure)

Chest Stretch

Calf and Ankle Stretch

10/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworm Push-Ups

2 Rounds

5 Pull-Ups

10 Push-Ups

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

Banded Hamstring x 30 sec ea

Banded Lat Stretch x 30 sec ea

Warm-up

Warm-up (No Measure)

10 Minutes to Warm Up BB Movements

WOD

1492 (Time)

10 Rounds

1 Clean and Jerk (Rx = 185/135)(Rx+ 225/155)

4 Deadlift

9 Pull-Ups

2 Bar Facing Burpee

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Huggers

10 Arm Circles

10 Arm Swings

10 Goormorning

10 Spiderman

10 Iron Cross

10 Scorpions

10 Push Ups

10 Hip Bridge

10 Lunges

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Chest Stretch

Calf and Ankle

WOD

Metcon (Time)

800 M Run

50 Burpees

40 KB Swings 53+/35+

30 DB Plank Rows 50/35 (both arms = 1 rep)

40 KB Swings

50 Burpees

800m Run

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Quad Pulls

10 Leg Cradles

10 Leg Swings each at rig

5 Inchworm Push Ups

5 Strict Pull-Ups or 10 Ring Rows

2 Rounds

10 Banded Goodmorning

15 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

LB Traps and Piriformis x 3 min

Weightlifting

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

Build to heavy set of 3

You may squat or power

First working set at 70%

Focus Point:

Make upward contact into the bar. Don’t drive the bar away from you!

Pull shoulders back on the pull

Fast feet and elbows when getting under the bar

WOD

Metcon (Time)

Buy In: 1000m Row

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Front Squat 115/85

**Pull-Ups = Banded, Jumping, or Ring Rows

**Front Squat taken from ground, use target if needed

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Banded Arms