3/23/19

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

OPEN GYM!

Come in and work on stuff or move around and get loose after a tough one yesterday.

Come up with a wod or just lift.

3/22/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

10 Goodmorning

10 Banded Squats

10 Banded Side Steps

Thruster Warm Up

5 Front Squats

5 Press

5 Thrusters

Pull-Ups

5 Ring Rows or Strict Pull Up

5 Jumping or Kipping Pull ups

Mobility

Warm-up (No Measure)

LB Lats / Biceps / Forearms x2 min

Couch Stretch x 1 min ea

Figure 4 Stretch x 30 sec ea

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

3/21/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

3 Down and Backs

10 Quad Pulls

10 Walking Hamstring

10 Goodmorning

10 Huggers

10 Arm Circles

10 PVC Passovers

10 PVC Lat Pulls

10 PVC Shoulder Press

Accessory Work

BB RDL (3×8)

BB Warm Up then begin working sets

*Hollow Holds 3×20 sec

*Superman Holds 3×20 sec

*Row Rotate Press 2×10

Conditioning

Metcon (Time)

2K Recovery Row

*Row at Leisure to moderate pace

10 Min CAP

Recovery

Warm-up (No Measure)

ROMWOD

3/20/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

10 Walking Spiderman

10 Walking Hamstring

10 Lateral Lunges

2 Rounds

10 Banded Squats

10 KB Russian Swings

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Calf Stretch x 30 sec ea

Ring Lat Stretch x 30 sec ea

Strength

Front Squat (2-2-2-2-2)

70-90% for working sets

WOD

Metcon (Time)

1000m Row

50 DB OH Walking Lunges 50/35

40 DB Hang Snatch 50/35

30 Push Ups

20 Ring Rows

10 Strict HSPU

Modifications:

OH to Front Rack Lunge

Strict HSPU to Elevated Strict or Seated DB Press

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

3/19/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pull + Lunge + Twist

10 Walking Leg Swings

10 Leg Cradles

10 Goodmorning

2 Rounds

10 Banded Goodmorning

10 Ring Rows

20 Sec Side Plank ea

Mobility

Warm-up (No Measure)

LB Traps / Forearms / Chest x 3 min

Ring Lat Stretch

Weightlifting

1 Power Clean + 1 Hang Clean (1-1-1-1-1)

Build to heavy single

Start at 60% of Power Clean

WOD

Metcon (Time)

21-15-9-6-3

Hang Clean 95/65

Ring Dips

Scale:

Feet Assisted

Band Assisted

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

3/18/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

2 Rounds

10 Banded Steps (Fwd/Bkwd/Side)

10 Reverse Lunges

5-10 Push-Ups

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Banded Chest x 30 sec ea

Strength

DB Bulgarian Split Squat (4x5ea )

SL V-Ups 4x8ea

WOD

Metcon (AMRAP – Reps)

10 Min AMRAP

3 DB Thursters/ 20 DU

6 DB Thrusters/40 DU

9 DB Thrusters / 60 DU

12 DB Thrusters / 80 DU

15 DB Thrusters / 100 DU

18 DB Thrusters / 120 DU

Etc… get as far as possible in 10 min

Score = total reps completed

RX 50/35

Sc 35/20

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea

Figure 4 Stretch x 30 sec ea

Calf Stretch x 30 sec ea

3/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

WEAR YOUR GREEN! Happy St. Paddy’s Day!

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Goodmorning

10 Reverse Lunges

10 Air Squats

10 Spiderman

10 Huggers

10 Arm Circles

10 KB Swings

10 SDHP

10 Hanging Leg Raise

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Seated Forward Fold x 30 sec

Calf Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

17 KB Swings 53/35

17 T2B

17 SDHP 53/35

17 Goblet Squats 53/35

17 Box Overs 24/20

Cool Down

()

3/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

10 Goodmorning

2 Rounds

10 Squats

10 Push Ups

10 BB Bent Rows

Couch Stretch x 30 sec ea

Seated Forward Fold x 30 sec

Calf Stretch x 30 sec ea

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3/14/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

10 Walking Lunges

10 Goodmornings

10 Air Squats

2 Rounds

10 Banded Side Steps ea

10 Band Pull A Parts

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Goblet Lunge (4×5 per leg )

Perform walking

Superset w/

3 War Shoulders 3x8ea

-Front/Lateral/Bent Lateral

Side Planks 3×20 sec ea

WOD

Metcon (AMRAP – Rounds)

EMOM for 12

Min 1 = 10 Cal Row + 5 Burpees

Min 2 = 15 Wall Balls 20/14

Min 3 = 12 Slam Ball Over Shoulder 50/30

Score Rounds Completed

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

Couch Stretch

3/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Back

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge

10 Leg Cradles

10 Walking Hamstring

5 Inchworms

10 Passovers

10 Around the World

10 Shoulder Press

10 OH Squats

5 Snatch High Pulls

5 Power Snatch

Mobility

Warm-up (No Measure)

Banded Lat Stretch

Banded Hip Flexor

Strength

Snatch (3-2-1-1-1-1)

65-85% for working sets

Rest 90 sec between sets

WOD

Metcon (Time)

3 Rounds

10 Power Snatch 135/95

15 Box Jump 24/20

Cool Down

Warm-up (No Measure)

Banded Arms

Forward Fold

Calf Stretch