WOD

9/18/19

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 Russian Swings 53/35

12 Ring Rows

15 MB Sit-Ups 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

9/16/19

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#

Push Ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Masters 9/16/19

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

Activation

Warm-up (No Measure)

Banded Int/Ext Rotation 2×10 ea

X-Band Walks 2x10ea

Strength

Suitcase Deadlift (4×10)

Rest 1-1:30 between sets

Warm-up (No Measure)

DB Step Ups 3×10 ea

Bar Push Ups 3×12

Ring Holds 3×10-20 sec

Band Dead Bugs 3×10

*Laying or standing

9/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Lap on Turf

10 Quad Pull + Lunge + Reach

10 Walking Spiderman

5 Inchworms

10 Lateral Lunge + Rotate

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Split Squat (5 ea)

2 Rounds

10 Russian Swings

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Groiner to Hamstring x 5 reps each

Seated Forward Fold x 1 min

Strength/Skill

KB Hang Clean + Front Rack Reverse Lunge (4×10 (5ea) )

Start with KB in one hand then hinge and power KB up to shoulder to a front rack position.

Then do a reverse lunge with the leg that the KB is on.

Dynamic movement that requires solid technique. Go up in weight if you are able to perform these smoothly.

SUPERSET w/:

RING FRONT PLANKS 3×20-30 sec

WOD

Metcon (AMRAP – Reps)

13 Min AMRAP – Ascending Ladder

2,4,6,8,10,12,14,16,18,20, etc…

Alternating DB Snatch (50/35)

T2B

*Increase reps by 2 each round and get as far as you can in 13 min.

Rep totals

10’s = 60

12’2 = 84

14’s = 112

16’s = 144

18’s = 180

20’s = 220

Cool Down

Warm-up (No Measure)

Seated Forward Fold

Rig Hamstring

Cobra Stretch

9/12/19

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

REMINDER:

OPEN GYM 3-4:30pm – can do the days wod or work on some strength or skills

4:30pm – Class Only

NO 6PM Class

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Huggers

10 Arm Circles

10 Arm Swings

10 Goodmorning

10 Trunk Twists

3 Rounds

10 Air Squats

10 yd Bear Crawl

10 Ring Rows

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min ea

Adductor Stretch x 30 sec ea

Forearm Stretch x 30 sec ea

Accessory Work

Goblet Squat (4×12)

Use DB or KB

Hollow Rocks 3×15-20

Supermans 3×20 sec

Superset all 3 movements together

WOD

Metcon (AMRAP – Rounds)

25 Min AMRAP (Partner WOD)

100m SA Farmer Carry 50+/35+

*Partner 2 Rows or Bikes during the carry. Then Switch

*Once both have carried then both partners will run 400m together.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Forearm Stretch

Calf Stretch

Masters 9/12/19

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)

Ladders Footwork

Strength

Warm-up (No Measure)

Wall Balls 4×10

Rest 1 min between sets

KB SDHP 3×10

Ring Planks 3×20 sec

Band Curls 3×15

Crunches 3×15

Hip Bridges 3×10

Cool Down

Warm-up (No Measure)

Banded Arms

Hamstring Stretch

Calf Stretch

9/11/9

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 Huggers

10 Arm Circles

Mobility

Warm-up (No Measure)

Calf and Ankle Stretch 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

9/10/19

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 Squats

10 Trunk Twists

2 Rounds

30 Sec Front Plank

10 Hip Bridge

10 OH Pull A Parts

Mobility/Flexibility

Warm-up (No Measure)

LB Shoulders x 2 min

Front Rack Stretch on Wall x 30 sec ea

Strength

Shoulder Press (5-3-1-2-4-6 )

5 @ 70%

3 @ 80%

1 @ 90%

2 @ 85%

4 @ 80%

6 @ 75%

Take plenty of rest between sets

Focus on staying braced in your core. Squeeze butt, gut, and quads the whole time.

Finish with head through the window

Score your set of 6

WOD

Metcon (Time)

50-40-30-20-10 Double Under’s

25-20-15-10-5 MB Sit Ups (20/14)

10-8-6-4-2 Burpees

Double reps for singles

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

9/9/19

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

Masters 9/19/19

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

Warm-up (No Measure)

LB Shoulders and Back

Hamstring Stretch

Calf Stretch

Conditioning

Warm-up (No Measure)

Sled Work (15 Min)

Alternate between Sled Push and Sled Drag

20yd per rep / rest 1-2 minutes between sets

Increase weight as possible

Strength

DB Thruster (3×10 )

Row Ups 3×10

Conditioning

Warm-up (No Measure)

3x 30 sec on / 30 sec off

Battle Ropes

Wall Sit

Russian Twists

Cool Down

Warm-up (No Measure)

Arms and Legs