WOD

1/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

2 Rounds

10 Goodmorning

10 Banded Side Steps

6-10 Ring Rows

Mobility

Warm-up (No Measure)

LB Traps and Forearms x 3 min

Weightlifting

Hang Clean (5×5)

*2 Warm up sets with light weight. Then build from there.

*Focus on cycling and going unbroken for the 5

*Focus on speed but staying clean in your mechanics

*90 sec between sets

WOD

Metcon (AMRAP – Reps)

7 Min AMRAP

3 Hang Clean @ 135/95

3 Pull-Ups

6 Hang Clean

6 Pull-Up

9 Hang Clean

9 Pull-Up

and so on…

Add total reps for score

Cool Down

Warm-up (No Measure)

Forearm Stretch

Banded Arms

1/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 M Row

10 Quad Pull + Lunge + Reach

10 Leg Cradle

10 Walking Hamstring

10 Goodmorning

2 Rounds

15 Air Squats

10 DB Shoulder Press

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

Strength

Back Squat (5×5 @ 70-80%)

Warm up to 70%

Rest 90 sec between sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 SA DB Push Press 50+/35+

20 Sit-Ups

40 DU / 80 SU

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch

1/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

Team Shuttle Runs

10-20-30 yd

10 Squats

5 Burpees

10 Lunges

Mobility

Warm-up (No Measure)

Lizard Stretch – 30 sec ea

Seated Forward Fold – 30 sec

Upper Body Wall – 30 sec

WOD

Metcon (Time)

For Time:

100 Cal Row

100 Wall Balls 20/14

100 Box Overs 24/20

100 Push-Ups

100 MB Lunges 20/14

20 Turf Down and Backs

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Soft Tissue of Choice

1/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

2 Min Soft Tissue

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Spiderman

2 Rounds

10 Banded Squats

10 Goodmornings

30 Sec Front Plank

Strength

Single Arm Farmer’s Carry (4x40yd each hand)

BB Front Rack Reverse Lunge (4×10 )

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Front Squats 135/95

15 KB Russian Swings 53/35

1 Lap on Turf

Cool Down

Warm-up (No Measure)

Banded Legs

Couch Stretch

1/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 M Row

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Spiderman

10 Toe Walks

10 Heel Walks

10 Arm Circles (fwd/bkwd)

6-10 Strict Pull-Ups/Ring Rows

Activation

Warm-up (No Measure)

Hollow Holds – 2×20 sec

Superman Holds – 2×20 sec

Gymnastics

Warm-up (No Measure)

Muscle Up Work (3×3-6)

-Ring or Bar

C2B Work (3×6-8)

-Prescribed

-Jumping C2B (make contact)

-Supine Rows

DU Skill Practice 3-5 Minutes

WOD

Metcon (AMRAP – Reps)

7 Min AMRAP

Burpee Muscle Ups

Ring = RX+

Bar = RX

Scaling:

Burpee + C2B

Burpee + Pull-Up

Burpee + Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Lats – 1 min

Forearm Stretch – 30 sec

1/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Jump Rope

2 Rounds

10 Lunges

10 Goodmorning

5-10 Push-Ups

10 Laying Knee Tucks

10 Hip Bridges

Mobility

Warm-up (No Measure)

LB Shoulders x 2 min

Figure 4 Stretch x 30 sec ea

Strength

Push Press (4×3 @ 60-80%)

Warm up to 60% for your first working set

Goblet Squat (3×10)

1 Warm Up Set

HEAVY!

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Scaling:

Step Ups for jumps

Knee Tucks for T2B

Cool Down

Warm-up (No Measure)

Calf And Ankle x 30 sec ea

Upper Body Wall x30 sec ea

Couch Stretch x30 sec ea

1/9/18

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 Rig Leg Swings each Direction

2 Rounds

10 Band Pull-A-Parts

10 Hip Bridge

15 Crunches

Mobility

Warm-up (No Measure)

Foam Roll – Quads / Hams / Back x 3 min

Core

Warm-up (No Measure)

L-Sit Holds 3×20-30 sec

-Paralletes

-Boxes

*Bend Knees but keep feet off ground if unable to keep legs straight

DB Plank Rows (3x10ea )

Conditioning

Metcon (Time)

6 Rounds

200m Row

Rest 30 sec

REST 5 Min before starting EMOM

Metcon (No Measure)

EMOM 12

Min 1 = 15 / 10 Push-Ups

Min 2 = 20 Air Squats

Cool Down

Warm-up (No Measure)

Banded Legs

Soft Tissue Work of Choice

1/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Walking Hamstring

10 Leg Cradles

5 Inchworm + Push-Up

2 Rounds

10 Banded Side Steps

10 Banded Goodmorning

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Banded Hamstring

Chest Stretch

Strength

Deadlift (5-5-3-3-3)

Build to heavy set of 3

Starting set at 60%

Rest at least 90 sec betweens sets

WOD

Metcon (Time)

12-9-6-3

Deadlift @ 70%

Strict HSPU

Cool Down

Warm-up (No Measure)

Banded Hamstring

Banded Arms

1/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue Work

10 Knee Pulls

10 Leg Cradles

10 Leg Swings

10 Air Squats

10 Hugger

10 Arm Circles (fwd/bkwd)

“CrossFit Dice”

WOD

Metcon (Time)

Buy In: 10 Wall Climbs

5 Rounds

20 C2B

20 OH Squat @ 115/75

Cash Out:

50 Partner MB Sit-Ups

Cool Down

Warm-up (No Measure)

Newborn Stretch – 1 min

Couch Stretch – 1 min

Banded Lat – 1 min

1/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

3 Rounds

10 Lateral Lunges

10 Goodmornings

30 Sec Front Plank

Mobility

Warm-up (No Measure)

LB Traps and Shoulders – 1 min

Calf and Ankle – 30 sec ea

Strength

Power Clean (3-3-2-2-1-1)

2 Warm Up Sets

Build to heavy set of 1

WOD

Metcon (Time)

10 Power Cleans @ 155/105

100 DU/Singles

8 Power Cleans

80 DU/Singles

6 Power Cleans

60 DU/Singles

4 Power Clean

40 DU/Singles

2 Power Clean

20 DU/Singles

Cool Down

Warm-up (No Measure)

Calf Stretch – 30 sec ea

Figure 4 (Piriformis) – 1 min ea

Chest Stretch – 30 sec ea