WOD

9/18/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls + Lunge + Twist

10 Walking Leg Swings

5 Inchworm + Push Up

10 Huggers

10 Arm Circles

10 Lateral Lunges

10 Ring Rows

10 DB Strict Press

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Upper Body Wall x 30 sec

Weightlifting

Clean and Jerk (3-2-1-1-1)

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

Do a few warm up sets to build to your 60%

Try to work on catching these in a squat clean

Performance Tips…

1) Get under the bar quickly and receive in a good front rack (fast feet and elbows)

2) Pop the bar up to set grip before the jerk, (get the bar in palms)

3.) Explode through the legs and have fast feet to get under the bar for the jerk!

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Squat Cleans 95/65

8 HSPU

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Chest Stretch

9/17/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Lunges

10 Leg Cradles

10 Leg Swings each

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

10 Banded Squats

30 Sec Front Plank

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

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

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

2 @ 85%

3 @ 80%

Rest 2 min between sets

WOD

Metcon (Time)

21 – 15 – 9

Pull-Ups

Plate Ground to Overhead 45#

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

9/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Swings ea

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Squats

5-10 Push Ups

20 Pogo Jumps

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (Time)

50 Wall Balls (20/14)

25 Burpee Box Overs (24/20)

40 Wall Balls

20 Burpee Box Overs

30 Wall Balls

15 Burpee Box Overs

20 Wall Balls

10 Burpee Box Overs

10 Wall Balls

5 Burpee Box Overs

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

9/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

PVC Warm Up

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 OH Squat

5 Drop Snatch

5 Squat Snatch

Mobility

Warm-up (No Measure)

T-Spine Rollout x 1 Min

T-Spine Flex / Ext x 10

Weightlifting

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

3 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

Work on catching in squat

Adjust weight accordingly to work on the technique

WOD

Metcon (Time)

10 Rounds

30 DU / 60 SU

5 Power Snatch 95/65

Cool Down

Warm-up (No Measure)

Banded Legs

Calf and Ankle Stretch

9/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

200m Run

20 Lunges

10 Goodmorning

10 Spiderman

10 Scorpion

10 Iron Cross

2 Rounds

10 X-Band Lateral Walk ea

30 Sec Front Plank

30 Sec Hip Bridge

Mobility

Warm-up (No Measure)

BB Trap Rollout x 2 min

Rig Hamstring x1 min ea

Strength

DB Curl to Press (4×10)

Banded ATYT 2x8ea

WOD

Metcon (Time)

Partner WOD

5K Row + MB Run 20/14

Partner 1 rows while partner 2 runs 400m with MB.

Partners switch after every run.

Score is time to finish 5k row

If no partner you will Row 2k and every 400m row you will get off and run 400m with MB

Cool Down

Warm-up (No Measure)

Calf and Ankle Stretch

Banded Hamstring

9/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Passovers

10 Around The World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists ea

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 3 min

Chest Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Weightlifting

DB Bench Press (5×5 )

1-2 Warm Up Sets

Build to heavy 5

Hollow Hold 3×20 sec

Superman 3×20 sec

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

15 MB Cleans 20/14

12 HR Push-Ups

15 MB Sit-Ups 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

9/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

20 Walking Lunges

10 Leg Cradles

5 Inchworm + Push-Up

10 Lateral Lunge + Rotate

10 Passovers

10 Around The World

10 Goodmorning

10 Back Squats

Mobility

Warm-up (No Measure)

Calf and Ankle Stretch on Rig x 30 sec ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

WOD

9/11 Memorial WOD (Time)

2001 M Row

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee C2B

11 Power Cleans 175/125

11 HSPU

11 KB Swings 53+/35+

11 T2B

11 Deadlifts 175/125

11 Push Jerk 125/85

2001 M Run
Scale movements accordingly!

**For the run you can run the mile course or 5 x 400m

**You may also choose to run in the beginning and the end

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle Stretch

9/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

2 Rounds

10 Banded Squats

10 Banded Goodmorning

10 Ring Rows

Mobility

Warm-up (No Measure)

Squat Therapy x 1 min

Weightlifting

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

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

Rest 2 min between sets

Work on catching in squat

Base weight off your ability to catch in squat.

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

10 Deadlift 205/145

10 Ring Rows

Cool Down

Warm-up (No Measure)

Banded Legs

9/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

PVC Warm-Up

10 Passovers

10 Arounds the World

10 Lat Pull

10 Shoulder Press

10 Cuban Press

10 Goodmorning

10 Squats

10 Trunk Twists

Mobility

Warm-up (No Measure)

Foam Roll

Lower Back

Hamstrings

Quads

WOD

Metcon (Time)

10 Rope Climbs

3 Rounds

30 DB Snatch 50/35

30 Partner MB Sit-Ups 20/14

30 Goblet Lunges 50/25

60 Cal Row

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Figure 4 Stretch

9/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

-Calves

-Hamstrings

PVC Warm Up

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Trunk Twists

2 Rounds

10 Banded T-Y’s

10 Snow Angels

30 sec Superman

Mobility

Warm-up (No Measure)

Banded Lat Stretch x1 min ea

Calf and Ankle Stretch x 30 sec ea

Skill

Warm-up (No Measure)

Handstand Progressions

-Pike on Box

-Wall Climbs

-Hold on Wall

-Hold w/ Wall Toe Touch

-Freestanding

15 Min of Work

**Try to hold 20-30 sec per set

WOD

Metcon (Time)

100 DU

20 SA DB Clean & Jerk (50/35)

80 DU

20 SA DB Clean & Jerk

60 DU

20 SA DB Clean & Jerk

40 DU

20 SA DB Clean & Jerk

20 DU

20 SA DB Clean & Jerk

*Double reps for singles

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch