3/12/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

15 Goodmorning

10 Leg Swings each

10 Spiderman

10 Single Leg Bridge each

2 Rounds

5 Strict Pull-Ups

10 Lateral Lunges

1 Min Front Plank

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec ea

Banded Lat x 30 sec ea

Strength

Push Jerk (3-3-2-2-1-1)

Build to heavy single

Start working sets at 60%

*Drive with the legs

*Get under fast

WOD

Metcon (Time)

60 Cal Row

50 KB Swings 53/35

40 Abmat Sit-Ups

30 Burpees

20 C2B Pull Ups

C2B Scaling:

-Pull-Up

-Jumping C2B / Pull-Up

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

3/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Lateral Lunge + Rotate

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Band Goodmornings

10 Ring Rows

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Foam Roll Hamstrings

Seated Forward Fold

Strength

Squat Clean (1-1-1-1-1)

Build to heavy single

WOD

Metcon (Time)

100 DU / 200 Singles

50 Wall Balls 20/14

25 HR Push Ups

15 Deadlift 225/165

100 DU / 200 Singles

35 Wall Balls 20/14

15 HR Push Ups

10 Deadlift 225/165

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

Calf Stretch

3/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

Ladder Footwork

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

Mobility

Warm-up (No Measure)

LB Shoulders, Lats, Forearms x 3 min

Calf Stretch

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

30 Pull Ups

40 DB Hang Clean and Jerk 50/35

50 DU/100 SU

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

3/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Rig Leg Swings ea

10 Huggers

10 Arm Circles

10 Band Pull-A-Parts

2 Rounds

10 Banded Side Steps

10 OH / Front Rack Walking Lunges

10 DB Shoulder Press

Figure 4 Stretch x 1 min ea

WOD

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

3/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

500m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

2 Rounds

10 Band Goodmorning

10 Band Pull-A-Parts (Front/OH)

20 sec Side Planks ea

Mobility

Warm-up (No Measure)

T-Spine Flex/Ext x 10

T-Spine Rotation x 10 ea

Strength

Bent Over Row (8-8-8)

BB Warm Up + Light set

Row – Rotate – Press 3×5

SL Lowering 3x5ea

-Pause every rep

WOD

Metcon (No Measure)

4 x 30 on / 30 off

Battle Ropes

HR Push Ups

Reverse Lunges

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

3/6/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Jump Rope

10 Reverse Lunges

10 Walking Hamstring

10 Lateral Lunges

10 Walking Spiderman

10 Trunk Twists

10 Arm Circles

3 Rounds

15 Squats

15 Sit-Ups

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Calf and Ankle Stretch x 30 sec ea

Strength

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

Working sets 65-85%

Rest 1:30 between sets

WOD

Metcon (Time)

6 Rounds

6 Box Overs 30/24

7 Thrusters 115/75

8 T2B

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

3/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Lateral Lunge + Rotate

5 Inchworms

2 Rounds

10 Banded Goodmorning

10 Pull-A-Parts

10 Single Leg Bridge each

Mobility

Warm-up (No Measure)

LB Forearms, Biceps and Triceps x 3 min

Forearm Stretch on Wall x 30 sec

Strength

Hang Clean (3-3-2-2-1-1)

65-85% for your working sets

Warm Up Progression

5 Hang High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

WOD

Metcon (Time)

4 Rounds

12 Hang Cleans 135/95

6 Ring Muscle Up

*Scale

-Bar Muscle Up

-C2B

-Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Lat Stretch x 1 min ea

Seated Forward Fold x 1 min

3/4/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

10 Quad Pulls

10 Leg Cradles

10 Goodmorning

10 Spiderman

10 Huggers

10 Arm Circles

Tabata

Air Squats

Plank Ups

Mobility

Warm-up (No Measure)

LB Chest and Shoulder x 2 min

Chest Stretch x 30 sec ea

Strength

DB Bench Press (5×10 )

Single Arm KB High Pull 4×10 (5ea)

WOD

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

21 DB Snatch 50/35

15 Goblet Squat 50 /35

9 Burpees

Cool Down

Warm-up (No Measure)

Banded Chest x 30 sec ea

Figure 4 Stretch x 30 sec ea

3/2/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pull + Lunge + Twist

10 Walking Hamstring

5 Inchworms

10 Walking Leg Swings

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Ring Plank

30 Sec Hip Bridge

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

Ring Lat Stretch x 1 min

WOD

Metcon (Time)

100 Cal Row

50 HSPU

100 MB Walking Lunges 20/14

50 Burpees

100 Russian Swings 62/40

50 Slam Balls 50/30

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll

3/1/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Spiderman

2 Rounds

10 Banded Squats

10 Sit-Ups

20 DU

BB WARM UP

10 Minutes to warm up squat clean to 2nd or 3rd BB weight

WOD

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch