12/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on turf

High Knees

Butt Kicks

Zip Zag Cone Agility

10 Quad Pull

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

10 Hugger

10 Arm Circles

2 Rounds

5 Pull-Up or Ring Rows

10 Reverse Lunges

10 Push Ups

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Banded Hamstring x 1 min ea

Seated Forward Fold x 1 min

WOD

Metcon (2 Rounds for reps)

2 Rounds (2 Min Stations / 30 sec rest between

Teams of 2-3

Sled Sprints (2×45#) 20yd

Burpee Slam Balls 50/30

Pull-Ups

Box Overs 24/20

Cal Row

Score = Total Reps Per Round

Cool Down

Warm-up (No Measure)

Foam Roll

Banded Hamstrings

Couch Stretch

Figure 4 Stretch

12/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

20 Walking Lunges

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Squats

10 Huggers

10 Arm Circles

10 Push Ups

10 Jump Squats

10 Ring Rows

Mobility

Warm-up (No Measure)

LB Traps x 2 min

Skill

Sumo Deadlift High Pull (4×6)

Work on technique

-Set up

-Bar bath

-Hip extension

-Elbows above bar

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

12/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Trunk Twists

10 Leg Swings each

10 Spiderman

10 Scorpion

1 Min Front Plank

10 Banded TY’s

10 Single Leg Bridges each

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Slam Ball Ground Over Shoulder (4×1 min Max Reps )

Rest 1-2 Minutes between sets

Then

Barbell Curls 3×10-12

DB Front Raise/Lateral Raise 3x10ea

WOD

Metcon (Time)

Partner WOD – Synchronized

4 Rounds

35 Synchro Air Squats

25 Synchro Russian KB Swings 53+/35+

15 Synchro HR Push-Ups

*Synchro Air Squats – just to be at the bottom of your squat at same time during the movement. If one squats faster they need to wait for their parter to get there before they come up.

*Synchro Russian Swings – The bell must be above the shoulders at the same time

*HR Push-Ups – Chest must be on the ground together, stay in unison as well as you can

*Communicate and work together!

Cool Down

Warm-up (No Measure)

Chest Stretch

Figure 4 Stretch

Banded Hamstring

12/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

3 Rounds

10 Squats

5 Burpees

10 Lunges

Mobility

Warm-up (No Measure)

Squat Therapy x 1 min

Figure 4 x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2-3

25 Min AMRAP

50 Wall Balls 20/14

30 SA DB Clean and Jerk 50/35

10 DB Box Step Overs

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

11/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5 Tempo Push Ups

10 Band Pull-A-Parts

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

LB Chest, Biceps & Forearms x 3 min

Chest Stretch

Strength

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

5’s @ 70-80%

3’s @ 80-85%

2-3 Min Rest on the set of 3’s

WOD

Metcon (Time)

30-20-10 DB Snatch 60/40

5-4-3 Rope Climbs

Rope Climb Scaling

5-5-5 Rope Pull-Ups

10-10-10 Low Ring Rows

Cool Down

Warm-up (No Measure)

Banded Arms

Forearm Stretch

11/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

10 Spidermans

10 Leg Swings each

10 Reverse Lunges

10 Banded TY’s

10 Banded Row + Rotate + Press

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 1 min ea

Banded Hip Flexor x 1 min ea

Accessory Work

Renegade Row (6-6-6-6 ea)

Build to heavy set of each.

Plank + Alt row each arm

Hollow Rocks (3×20)

WOD

Metcon (No Measure)

3x 30 Sec on / 30 Sec off

Rope Slams

Slam Balls 20/30/50

Russian Twists 20/14

Slam Ball Lunges

KB RDL’s

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Seated Forward Fold

11/28/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Jump Squats

10 Push-Ups

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

LB Shoulder and Traps x 2 min

Hip Flexor + Hamstring x 30 sec ea

Weightlifting

2 Power Cleans + 2 Hang Cleans + 2 Front Squats (1-1-1-1-1)

Build to a heavy complex for today.

Must do unbroken

Rest 2 min between sets

WOD

Metcon (Time)

3 Rounds

30 Air Squats

30 Sit-Ups

30 KB Swings 53+/35+

*5 Push Ups EMOM

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

11/27/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

20 Walking Lunges

10 Rig Leg Swings each

5 Inchworms

10 Lateral Lunges

10 Passovers

10 Shoulder Press

5 Push Press

5 Push Jerks

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Strength

DB Bulgarian Split Squat (4x6ea)

Hold weight in goblet position

Build to heavy set of 6 on each leg

Bent Over Row (4×8)

Build to heavy set of 8

Maintain good posture when increasing weight

WOD

Metcon (AMRAP – Rounds)

EMOM 15

Min 1- 10 S2OH @ 135/95

Min 2- 50 DU / 100 SU

Min 3 – 8/6 Strict Pull-Ups

*S2OH should be unbroken

*Force yourself to do Double Under’s to practice if you almost have them.

*May use bands for pull-ups but make them hard

Repeat for 5 rounds each

Score is number of intervals completed.

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

11/26/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twists

10 Walking Hamstring

10 Walking Spiderman

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Banded Squats

10 Banded Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hamstring x 30 sec ea

Strength

Back Squat (4×3 @ 80%)

Build up to 80% in warm up sets

Stick to 80% for all 4 working sets.

Rest 1:30-2:00 minutes betweens sets

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Burpee Box Overs 24/20″

7 T2B

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Couch Stretch

Chest Stretch

11/24/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladder Footwork

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Spiderman

10 Walking Leg Swings

10 Passover

10 Around The World

10 Lat Pull

10 Shoulder Press

10 Front Squats

10 Goodmorning

10 Thrusters

10 Trunk Twists

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Banded Lat Stretch

WOD

Metcon (Time)

Double Jackie

2000m Row

100 Thrusters 45/35

60 Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs