WOD

11/20/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

2 Rounds

10 Banded Goodmorning

10 Band Pull A Parts

10 Band Bent Rows

Mobility

Warm-up (No Measure)

Forward Fold x 30 sec

Wide Leg Forward Fold x 30 sec

Laying Spinal Twist x 30 sec ea

Strength

1 Clean + 2 Hang Cleans (1-1-1-1-1-1)

May squat or power if needed

15 Min to build to heavy complex

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

15 Push Ups

20 KB Swings 53/35

25 Sit Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

11/19/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

25OM Row or 15 Cal Bike

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

10 Split Squats (5ea)

10 Ring Rows

20 sec Side Plank ea

Mobility

Warm-up (No Measure)

Groiner + Hamstring x 30 sec each Figure 4 Stretch x 30 sec ea

Strength

DB Bulgarian Split Squat (4x5ea )

Hold weight in each hand

Do a warm up set before working sets

Supinated BB Rows (4×10)

Turn palms under

WOD

Metcon (AMRAP – Rounds)

EMOM 15

Min 1 = 10 S2OH 135/95

Min 2 = 50 DU / 75 Singles

Min 3 = 8/6 Strict Pull Ups
Score total rounds completed.

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

11/18/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 15 Cal Bike

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

10 Walking Leg Swings

10 Passovers

10 Shoulder Press

5 Snatch High Pulls

5 Power Snatch

5 OH Squat

5 Squat Snatch

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Adductor x 30 sec ea

Wall T-Spine x30 sec

Strength

Snatch (5×1.1.1)

When doing a set rest 10 sec between each rep.

Ensure you are getting proper set up and focus on mechanics in each lift.

May squat or power

Start around your 60%

WOD

Metcon (Time)

50 Wall Balls 20/14

30 Power Snatch 115/85

50 Wall Balls

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Masters 11/18/19

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

Agility

Warm-up (No Measure)

In Line balance

Stationary

Walking

Strength

Warm-up (No Measure)

MB Squats 4×10 (Rest 1 min between sets)

Ring Rows 4×10

Step Ups 3×10

MB Russian Twists 3×20

Banded Curls 3×15

Plate Raises 3×15

Cool Down

Warm-up (No Measure)

Arm and Leg Stretches

11/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

Basic Ladder Footwork

4-5 Patterns

10 Knee Pulls

10 Quad Pulls

10 Goodmorning

10 Air Squats

10 Reverse Lunges

10 Sit Ups

20 Russian Twists

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

Calf Stretch

WOD

Metcon (Time)

100/80 Cal Row

80 Russian KB Swings 53/35

60 Box Overs 24/20

40 T2B / Knee Tucks

20 Burpees

40 Sit-Ups

60 Step Ups 24/20

80 KB SDHP 53/35

100 DU

**Split with your partner how you wish

**RX box over is a jump

**Complete the Row whenever it is open

**May sub the row for 70 Cal Bike for men or 60 Cal Bike for Women

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

Calf Stretch

11/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 15 Cal Bike

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

10 Thrusters

2 Rounds

10 Banded Side Steps

10 Sec Hollow Holds

10 Ring Rows

Mobility

Warm-up (No Measure)

Squat Therapy x 1 min

Figure 4 Stretch x 30 sec ea

Lat Stretch x 30 sec ea

Strength

Clusters (2-2-2-1-1-1)

Clean + Thruster

*You may squat clean then go right into thruster.

*If unable to squat very well then power clean then thruster

*You may drop the bar between reps if needed.

*Build to heavy single with good technique

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Go in heats of 4 based off size of class.

Womens RX Thurster = 35#

Modify pull ups accordingly – banded or jumping

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Adductor Stretch

11/14/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

10 Scap Push Ups

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

LB Chest x 2 min

Chest Stretch x 30 sec ea

Strength

Bench Press (5-5-5-5-5)

60-80% for working sets

Rest 1:30-2:00 min between

Accessory Work

Warm-up (No Measure)

Banded Biceps 3×20 reps

Banded Triceps 3×20 reps

Russian Twists 3×30 reps

Row-Rotate-Press 2×10

SL Bridge 2×12 ea

Cool Down

Warm-up (No Measure)

LB or Foam Roll

Banded Arms

11/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Scap Pull Ups

10 Band Pull A Parts

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Banded Lat Stretch

Forearm Stretch

Strength

Pull-ups (4-5×5+ )

Perform 4-5 sets for 5 or more reps.

Use bands as needed or add weight.

If needed to use a black band or more perform the below scaling.

Chin Holds 4×10-15 sec (use band assist if needed)

Eccentric Pull Ups 4×5 (use box or jump and lower as slow as you can)

Rest 2 min between sets

Banded Hollow Holds 3×20-30 sec (use red bands on rig)

WOD

Metcon (No Measure)

4 Rounds (30 sec on / 30 sec off)

Slam Balls 50/30

Front Plank

Cal Bike

Box Step Ups 24/20

*Row is an option if bikes are taken up.

*Step Ups are body weight

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

11/12/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 30 Cal Bike

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Walking Lunges

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

10 Arm Swings

10 Split Squat

30 Sec Front Plank

10 Ring Rows

Mobility

Warm-up (No Measure)

LB Glutes x 2 min

Figure 4 Stretch x 30 sec ea

Strength

BB Split Squat (5x6ea )

Bar will be on your back like a back squat.

Take from the rack

Build in weight as strength and technique allows

1/2 Turkish Get Up (4x5ea )

Try body weight first

Lay on back with arm pressed straight up.

Bend knee on same side as arm up.

Roll and drive KB to the ceiling and sit up to the opposite hand

Lower back in order to starting position.

WOD

Metcon (4 Rounds for reps)

Tabata

DU / Single

Push Ups

*Alternate each round.

*8 rounds total / 4 each

Rest 2 min

Tabata

Walking Lunges

Ring Rows

*Alternate each round

*8 Rounds total / 4 each
Score will be lowest set of each movement. There will be 4 scores.

Lowest amount of DU/SU = Round 1

Lowest amount of push ups = Rounds 2

Lowest amount of Walking Lunges = Round 3

Lowest amount of ring rows = Rounds 4

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

Calf Stretch

11/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Passover

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

5 High Pulls

5 Muscle Cleans

5 Drop Cleans

Mobility

Warm-up (No Measure)

LB Traps x 2 min

Groiner + Hamstring x 1 min each

Strength

Power Clean (5 x 1.1.1)

When starting the set you will do a rep every 10 sec

Working sets should be in the 60-80% range

1:30 rest between sets

Focus on being consistent on technique even as the weight gets heavier.

WOD

Armistice (AMRAP – Rounds and Reps)

11 Min AMRAP

11 Power Clean 135/95

11 Burpees

19 Sit Ups

18 Air Squats
CFC Version

Armistice Day (Veterans Day) is commemorated every year on 11 November to mark the armistice signed between the Allies of World War I and Germany at Compiègne, France at 5:45 am,[1] for the cessation of hostilities on the Western Front of World War I, which took effect at eleven o’clock in the morning—the “eleventh hour of the eleventh day of the eleventh month” of 1918.

Cool Down

Warm-up (No Measure)

Seated Forward Fold

Couch Stretch

Chest Stretch