7/20/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

Assisted Squat x 1 min

Couch Stretch x 30 sec ea

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Reverse Lunges

10 Huggers

10 Arm Circles

10 Push Ups

“Squat Potato”

Get in a circle

Hold the bottom of a squat

Pass the MB around the circle and when music stops whoever has the ball is out.

Coach may also have you get into a Russian Twist position also.

WOD

Metcon (Time)

2000m Row

150 Wall Balls 20/14

150 Abmat Sit Ups

150 Push Ups

*You can either row at the start or the end.

*Split reps how you wish

*No MB on Sit Ups

*Use knees or target if needed for push ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

7/19/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Spiderman

10 Hugger

10 Arm Circles

10 Arm Swings

15 Band Pull A Parts

15 Band Fly’s

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Ring Chest Stretch x 30 sec ea

LB Forearms and Triceps x 2 min

Strength

Bench Press (5-5-3-3-3)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

3 @ 85+ %

Rest 2 min between sets

WOD

Metcon (Time)

21-18-15-12-9
KB Swings 53/35

Ring Rows

DU

*Double reps for singles

42-36-30-24-18

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

Masters 7/18/19

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

Mobility/Flexibility

Warm-up (No Measure)

Hamstring at Wall x 30 – 60 sec

Lat Stretch x 30 sec

Strength

Warm-up (No Measure)

MB Toss Over Bar 3×10

-Take MB from ground and toss over bar

-use heaviest ball that you can toss over

DB RDL (4x8ea)

Ring Holds 4×10-15 sec

Warm-up (No Measure)

X-Band Walks 3×10 ea

Crunches 3×15-20

Cool Down

Warm-up (No Measure)

Arms and Legs

7/18/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 OH Band Pull A Parts

10 sec Hollow Holds

10 Hip Bridge

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 30 sec ea

Banded Chest x 30 sec ea

Banded Hamstring x 30 sec ea

Accessory Work

Warm-up (No Measure)

Seated KB Rope Pull Downs 4×3

-Use 25-50lb KB

-Sit on floor and pull kb up to pull up bar and lower back down. Do 3 reps each set.

Increase weight as you can

Side Plank + Knee Tuck 3×15-20 ea

-Top leg tucks towards chest while bottom leg holds position

KB Front Rack Carry (4x80yd)

Hold 2 KBs up on your shoulders and do 2 trips down and back in the gym.

BB Curls 3×12

-Add weight as possible

Warm-up (No Measure)

X-Band Walks 3x10ea

-Use red or blue band

Banded Triceps Extensions 3×15-20

-Use blue or green bands

Cool Down

Warm-up (No Measure)

Banded Arms

Foam Roll

7/17/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

10 Walking Lunges

10 Walking Hamstring

10 Walking Squats

5 Inchworms

10 Passovers

10 Shoulder Press

10 Backs Squats

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (5-4-3-2-1)

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 DB OH Walking Lunge 50/35

12 V-Ups

200m Run

Scale OH walking lunge to front rack

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Couch Stretch

7/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Huggers

10 Arm Circles

10 Arm Swings

10 Band Pull A Parts

10 Band Fly’s

10 Push Ups

10 Air Squats

1 Min Plank

Mobility

Warm-up (No Measure)

LB Chest and Shoulder x 2 min

Front Rack on Wall x 30 sec ea

Skill

Ring Dips (4×5+ )

Work on ring dip strength

Try not to kip during these.

Use bands as needed or feet assist

Focus on full ROM

Superset w/ Handstand Holds

4×30 sec

– Free Holds

-Wall Holds w/ foot off

-Wall Holds regular

-Wall Climbs

-Pikes

WOD

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1 = 10 Burpee Box Overs 24/20

Min 2 = 10/5 Cal Bike

Min 3 = 25 Air Squats

**If unable to complete the burpees in 45 sec or less then knock reps off

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

Masters 7/15/19

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

Mobility

Warm-up (No Measure)

LB Back and Shoulders x 2 min

Lat Stretch x 30 sec ea

Strength

Warm-up (No Measure)

20 KB Rope Slam + Pulls x3 Rounds

Banded Twists 3x10ea

SA KB Front Rack Carry 3x40yd ea

MB Goodmorning 3×10

Conditioning

Warm-up (No Measure)

2 Min for Max Reps (rest 2 min after each set)

Squats (use target)

Cal Row

Bar Push Ups

7/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Lunges

10 Spiderman

2 Rounds

10 Ring Rows

10 Goodmorning

10 OH Band Pull A Parts

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Chest Stretch x 30 sec

Strength

1 Clean High Pull + 1 Power Clean + 1 Jerk (1-1-1-1-1)

Build to today’s heavy single

WOD

Metcon (Time)

3 Rounds

400m Run

12 C2B Pullups

9 Clean and Jerks 155/95

Cool Down

Warm-up (No Measure)

Banded Arms

7/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladder Footwork

5-6 different patterns

10 Knee Pulls

10 Quad Pulls

10 Air Squats

10 Goodmorning

10 Reverse Lunges

10 Huggers

10 Arm Circles

2 Rounds

5 Pull Up or Ring Row

5 HR Push Ups

20 Pogo Jumps

Mobility

Warm-up (No Measure)

Banded Lats x 30 sec ea

Banded Posterior Shoulder x 30 sec ea

Couch Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

4 Burpee Box Overs 24/20

6 Pull Ups

10 SA DB Push Press (5 each arm)

**Partner 1 completes full found while partner 2 rests then partner 2 goes while 1 rests

**Scale pull ups accordingly

Cool Down

Warm-up (No Measure)

Recover stretches of choice

7/12/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

2 Rounds

10 Band Goodmorning

5 HR Push Ups

8 Single Leg Hip Bridge

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Chest Stretch x 30 sec ea

Strength

Deadlift (3-3-3-3)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

Ramp up sets to get you ready for the workout.

Weight for the wod should be around your 60%

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 Deadlift @ 225/165

15 HR Push Ups

400m Run

Cool Down

Warm-up (No Measure)

Banded Hamstring

Chest Stretch

Calf Stretch