8/10/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Obstacle Course

10 Spiderman

10 Iron Cross

10 Scorpion

10 Air Squats

10 Push Ups

5 Pull Up (Strict or Jumping)

10 Ring Rows

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Lat Stretch x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Metcon (Time)

800m Run

50 Pull Ups

50 Burpees

100 Squats

800m Run

50 Push Ups

50 Ring Rows

100 Squats

800m Run

Runs complete together

Split reps up how you wish

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

8/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twist

10 Walking Leg Swings

10 Walking Lunges

10 Walking Spiderman

10 Band Pull A Parts (Front/OH)

10 Banded Goodmorning

10 Ring Rows

5 PVC Behind the Head Push Press

5 PVC OH Squats w/ Pause

5 PVC Sotts Press

Mobility/Flexibility

Warm-up (No Measure)

T-Spine Rollout x 1 min

T-Spine Flex/Ext x 10

Seated Forward Fold x 1 min

Strength

Muscle Snatch (3-3-3-3)

Work on keeping bar close

Speed through the middle

Smooth turnover

Metcon (Weight)

Stamina Squat Snatch

EMOM x 5

5 Touch and Go Squat Snatch

**use the same weight each set

**may modify to power if needed

WOD

Metcon (Time)

5 Rounds

10 Power Snatch 95/65

10 Box Overs 24/20″

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

Calf Stretch

Masters 8/8/19

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/Flexibility

Warm-up (No Measure)

LB Shoulders x 2 min

Chest Stretch x 30 sec ea

Forward Fold Stretch x 30 sec

Accessory Work

Warm-up (No Measure)

Band Pull A Parts 3×10

X-Band Walks 3×10 ea

Front Raise / Lat Raise 3x8ea

Band Triceps 3×12-15

Conditioning

Metcon (No Measure)

3 Rounds (30 sec on / 30 sec off)

KB Deadlifts

MB Slams

Push Ups

DB Farmer Holds

Cool Down

Warm-up (No Measure)

Banded Arms

8/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

20 Sec Hollow Holds

10 Hip Bridges

10 Band Pull A Parts

Mobility

Warm-up (No Measure)

Banded Ankle Distraction x 1 min ea

Banded Hamstring x 1 min ea

Accessory Work

Warm-up (No Measure)

DB Curls 4×10

Front Raise / Lateral Raise 3×10

X-Band Walks 3x10ea

Banded Triceps 3×15-20

WOD

Metcon (Time)

3 Rounds

25 Sit Ups

50 DU

400m Run

*100 Singles

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

8/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Passovers

10 Around the World

10 Lat Pull

10 Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

5 Push Press

5 Jerk Drops

5 Push Jerk

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Strength

Pausing Push Jerk (3×3)

Hold 2 sec in catch

Reps for quality

*work between 50-60%

Push Jerk (5×3 )

Perform 3 reps every 2 minutes

Build in weight as possible

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

21 KB Swings 53/35

14 KB Reverse Lunges 53/35

7 HSPU

Back Lot Run

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Masters 8/5/19

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

Footwork

Warm-up (No Measure)

Balance – Tight Rope Walks

Agility – Linear Zig Zag / Slides

Activation

Warm-up (No Measure)

Banded AY’s 2×8

Upper Body Wall Stretch 2×30 sec

Strength

DB Thruster (4×8 )

Modify with Goblet Squat or Body Weight Squat

Rest at least 60 sec

Ring Rows (4×8 )

Low as you can

Keep body straight

DB RDL (4×8 )

Front Plank Knee Tuck 3×20

*Modify to regular front plank if needed 3×30 sec

Cool Down

Warm-up (No Measure)

Arms and Leg

8/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Reverse Lunges

10 Goodmorning

10 Spiderman

10 Air Squats

10 Huggers

10 Arm Circles

10 Arm Swings

10 Jump Squats

10 Push Ups

10 Ring Rows

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Banded Lat Stretch x 30 sec ea

Strength

Front Squat (3-3-3-2-2)

Starting set at 75% and build from there

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

15 Thrusters 95/65

30 DU

15 C2B Pull Ups

30 DU

*60 Singles

* Scale Pull Ups Accordingly

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

8/3/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

Zig Zag Cone Agility

Use 6 cones

-Regular x 2

-Sprint Shuffle (L) x 2

-Shuffle (R) Sprint x 2

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

(or kneeling if large group)

Seated Forward Fold x 1 min

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 DB Box Step Overs (50/35#) 20″ / Burpees

50 DB Snatch (50/35#) / Front Plank

50 Cal Row / Wall Sit

Teams of 2-3

P1 completes reps while P2 does secondary movement

P3 rests if in a group of 3, go from rest to reps

Cool Down

Warm-up (No Measure)

Banded Legs

Foam Roll