WOD

6/23/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Knee Pulls

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

30 sec Front Plank

10 Band Pull-A-Parts

10 DB Bent Rows

Mobility

Warm-up (No Measure)

Lacrosse Ball Traps and Shoulders x 3 min

Gymnastics

Warm-up (No Measure)

Handstand Work (10-12 min)

-Kick Ups (wall or box)

-Pike on Box

-Nose to Wall HS Hold

-Free Standing w/ Assistance (wall/partner)

Goal to hold 15-30 sec

WOD

Helen (Time)

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

-Banded

-Jumping

Cool Down

Warm-up (No Measure)

Banded Arms

6/22/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Knee Pulls

10 Walking Leg Swings

10 Walking Hip Circles

5 Inchworm + Cobra

3 Rounds

30 Sec Front Plank

30 Sec Hip Bridge

10 Squats

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Seated Forward Fold x 1 min

Prone Pec x 30 sec ea

Thread the Needle x30 sec ea

WOD

Metcon (Time)

50 Cal Row

40 Push Press 75/45

30 Ring Row

20 Box Overs 24/20″

30 T2B

40 Back Squats 75/45

50 DU

Cool Down

Warm-up (No Measure)

Banded arms and legs

Soft tissue work of choice

6/21/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Leg Swings ea

10 Spiderman

2 Rounds

10 Banded Goodmorning

6-10 Ring Rows

10 OH Band Pull-A-Parts

Mobility

Warm-up (No Measure)

T-Spine Flex / Ext x 10

Foam Roll Back x 30 sec

Dead Hang x 20-30 sec

Strength

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

Build to today’s heavy single

Starting set at 60%

Accessory Work

BB Reverse Grip Bent Row (8-8-6-6)

Single Leg Hip Bridge (3x8ea)

DB Hammer Curls (3×10)

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

5/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Walking Leg Swings

10 Spiderman

10 Scorpion

2 Rounds

10 Banded Side Steps

10 Reverse Hypers

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

BB Front Rack Lunge (4×10 )

Empty bar warm set.

10 total each set

Increase weight as possible with good form!

3 Way Shoulder 3×10 ea

-Front

-Lateral

-Bent Rear

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

20 KB Swings 53/35

15 Push-Ups

10 Alt Pistols

200m Run

Scaling:

Pistols

-Split Squat

-Squat to box

-Banded

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

Chest Stretch

6/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

5 Inchworm + Cobra

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Squats

10 DB Shoulder Press

10 GHD Hypers

Mobility

Warm-up (No Measure)

Banded Hip Flexor

Strength

Front Squat (5-5-5-5)

*All working sets between 75-85%

*Rest 2 min between working sets

WOD

Metcon (Time)

15-12-9

Thrusters 115/75

C2B Pull-Ups

Burpees

Scaling:

-Pull-Ups

-Banded Pull-Up

-Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

6/17/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Spiderman

10 Goodmorning

10 Scorpion

2 Rounds

15 Squats

10 Ring Rows

10 Sit-Ups

Mobility

Warm-up (No Measure)

Laying Hip External Rotation

Ankle Mobility

WOD

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP

18 Power Clean 135/95

30 Box Jumps 24/20″

42 DU/62 SU

400m Run *together

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

6/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

-Quads

-Hams

-IT Band

250 M Row / 200m Run

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Goodmorning

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Mobility

Warm-up (No Measure)

Hip Flexor + Hamstring

Adductor Stretch

Upper Body Wall

Strength

DB Bulgarian Split Squat (8-8-6-6)

Banded Face Pulls 3×10-12

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

6/15/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Walking Hip Circles

2 Rounds

10 Banded Side Steps

5 Inchworm Push-Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Seated Forward Fold x 30 sec

Thread the Needle + T-Spine x 10 ea

WOD

Metcon (No Measure)

4 Rounds (30 sec on / 30 sec off) 1 Min Rest Between Rounds

Battle Ropes

HR Push-Ups

Plate Squat Jumps

DB Plank Row

Wall Sit

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

6/14/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Reverse Lunges

10 Spiderman

10 Scorpions

2 Rounds

10 Banded Goodmorning

10 Scap Pull-Ups

10 Push-Ups

Mobility

Warm-up (No Measure)

Foam Roll – Lats x 2 min

Hanging Partner T-Spine x 30 sec

Gymnastics

Warm-up (No Measure)

Pull-Up Work (4-5 sets)

Skill Work

-Kipping

-Banded Kip

-Full Kip/ Butterfly

Strength Work

-Negatives (3×3-5 sec)

-Banded Strict (3×5+)

-Strict BW (3×5+

-Strict Weighted (3×5+)

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

12 SA DB OH Walking Lunge 55+ / 35+

12 SA DB Snatch

Back Lot Run

Cool Down

Warm-up (No Measure)

Banded Legs

6/13/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Back Lot Run

10 Quad Pull + Lunge + Reach

10 Leg Swings at Rig

10 Goodmorning

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

10 DB Front Raise

10 DB Lateral Raise

10 GHD Hypers

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 3 min

Dead Hang x 20-30 sec

Strength

2 Push Press + 1 Push Jerk (1-1-1-1-1)

Build to heavy complex

2-3 Warm up sets

Starting weight at 60% of Push Press

WOD

Metcon (Weight)

3-4 Sets

*12 Min CAP*

Build to heavy complex

3 Hang Clean

3 Front Squats

3 Push Press

Complex to be performed unbroken

Build to heavy set with good mechanics.

DO NOT increase weight if form is bad.

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch