Masters 5/13/19

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

Skill

Warm-up (No Measure)

L Ladder Footwork

Strength

Warm-up (No Measure)

Plate Ground to Overhead 3×10-15

-Use 10-25 lb plate

Front Planks 3×30 sec

-On ground or use edge of box

Accessory Work

Warm-up (No Measure)

WY Negatives 3×10

BB Bicep Curls 3×10

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

2 Down and Back w/ KB Carry

15 KB Swings

10 Ring Rows

Cool Down

Warm-up (No Measure)

Ring Stretches

5/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 OH Squat

5 Snatch High Pull

5 Power Snatch

5 Squat Snatch

Mobility/Flexibility

Warm-up (No Measure)

Ring Lat Stretch x 1 min

Couch Stretch x 30 sec ea

Strength

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

3 @ 60%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

*Keep bar as close as possible

*Fast under the bar and strong lockout

*May squat or power

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Warm-up (No Measure)

Banded Arms

Rig Hamstring

Calf Stretch

5/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

10 Hugger

10 Arm Circles

2 Rounds

5 Pull Ups or Ring Rows

10 Push Ups

10 Squats

Mobility/Flexibility

Warm-up (No Measure)

Ring Lat Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Couch Stretch x 30 sec ea

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
PARTNER MURPH

-May partition this how you want with your partner

*Both can run a mile or each can run an 800. Both must do the same.

*Split the reps how you wish.

*No bands on pull ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

5/10/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

10 Goodmorning

10 Air Squats

10 Lateral Lunges

10 Banded Side Steps

10 Banded Squats

10 Banded Pull A Parts

Mobility/Flexibility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

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

Build to heavy single starting at 65%

Complete in 15-20 minutes

WOD

Metcon (Time)

3 Rounds

6 Devils Press 50’s/35’s

12 Box Jumps 30/24

400m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf Stretch

Masters 5/9/19

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

Skill

Warm-up (No Measure)

Tight Rope Walks 4×10-15 yd

-For more challenge try with eyes closed

Strength

Suitcase Deadlift (4×8)

Use 2 kettlebells

Feet in between the bells

Keep your back flat and press through your heels

Warm-up (No Measure)

Lunges or Step Ups

Lunge Options

-Walking

-Stationary with or without target

Step Ups use box or plates

Farmer’s Carry (4x40yd)

Conditioning

Metcon (No Measure)

3 Rounds (30 sec on / 30 sec off)

Push Ups (bar or floor)

KB Swings

Slam Balls

Cool Down

Warm-up (No Measure)

Hamstring Stretch

5/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Huggers

10 Arm Circles

10 Leg Swings each way

10 Lateral Lunges

3 Rounds

5 Pull Ups or Ring Rows

10 Air Squats

10 Push Ups

Mobility/Flexibility

Warm-up (No Measure)

Assisted Squat x 1 min

Figure 4 x 30 sec ea

Lat Stretch x 1 min

WOD

Metcon (Time)

50 Cal Row

50 Thrusters 75/55

50 T2B

50 DB Box Step Ups 24/20 (50/35#)

50 MB Sit-Ups 20/14

50 Hang Snatch 75/55

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll

5/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

10 Iron Cross

10 Scorpions

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hip External Rotation x 30 sec ea

Strength

Turkish Get Up (5x3ea arm )

1. Roll to Press

2. Slide same side foot to butt

3. Drive up to opposite elbox

4. Bridge to hand

5. Pull knee under hip

6. Stand from half kneel

7. Reverse order back to ground

Modifications:

1. no weight and work through positions

2. OH/Front Rack Reverse Lunges

Tips:

Go slow take your time

Keep eyes on KB the entire tome

WOD

Metcon (5 Rounds for reps)

3 Rounds x 1 Min On / 30 sec off

Cal Bike

Slam Balls 50/30

Cal Row

Farmer Carry 70/50

DU

Scoring:

Total reps for each movement for 3 rounds.

Farmer carry a rep is every 40yd

Cool Down

Warm-up (No Measure)

Banded Legs

Couch Stretch

Masters 5/7/19

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

Activation

Warm-up (No Measure)

Banded Int/Ext Rotation 2x10ea

Banded Pull A Parts 2×10

Strength

Goblet Squat (4×8)

Ring Rows (4×8)

Accessory Work

Warm-up (No Measure)

Banded Lat Pull Down 3×10

MB Goodmorning 3×10

Seated Double Crunch 2-3×15

Banded Bicep Curl 2-3×10-15

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Hamstring

5/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Ring Rows

30 Sec Front Plank

Mobility/Flexibility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Strength

Hang Clean + Push Jerk (3-3-3-3)

2 Warm up sets before starting working sets

Build to heavy set of 3

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

9 Hang Clean 135/85

7 Front Rack Lunges 135/85

5 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

Figure 4 Stretch

5/6/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

2 Rounds

15 Squats

10 Banded Goodmorning

5 Strict Pull-Ups or Rows

Mobility/Flexibility

Warm-up (No Measure)

Foam Roll Calves and Hamstrings x 2 min

Kneeling Hip Flexor x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400m Run

18 KB Swings 53/35

15 Pull Ups

12 Goblet Squats 53/25

9 HR Push Ups

Scale workout accordingly!

We are doing a long one today to get you used to working for a long period of time and pacing appropriately. Murph is almost here!

If you’re not a strong runner break it up as you need to. You only become better at something by working on your weaknesses.

Pull Ups scale to Jumping or Ring Rows

The run counts as 1 rep

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

Couch Stretch