WOD

7/27/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

5 Min Soft Tissue of Choice

-Foam Roll

-Lacrosse Ball

20 Jumping Jacks

20 High Knees

20 Butt Kicks

15 Air Squats

15 Sit-Ups

10 X-Band Walk ea

10 Band Pull-A-Parts (Front)

10 Band Pull-A-Parts (OH)

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Adductor Stretch x 30 sec ea

WOD

Metcon (No Measure)

5 Rounds x 30 on / 15 off

Battle Ropes

Walking Lunges

XT Front Plank

Plate Drag

Burpees

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/26/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Goodmornings

2 Rounds

10 Banded Squats

10 Banded Side Steps

20 sec Side Plank ea

Mobility

Warm-up (No Measure)

Banded Squat Therapy x 1 min

PVC Front Rack Stretch x 30 sec ea

Strength

Front Squat (5-3-1-1-3-5)

5 – 80%

3 – 85%

1 – 90%

1 – 95%

3 – 90%

5 – 85%

Rest 2-3 min

Accessory Work

DB Bulgarian Split Squat (3x8ea)

Front Plank 3×45 sec

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Newborn Stretch

7/25/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pulls

10 Walking Leg Swings

10 Goodmornings

10 Push-Ups

10 Ring Rows

Mobility

Warm-up (No Measure)

Chest Stretch

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Strength

Push Jerk (5-5-5-3-3)

70%

75%

80%

85%

85+%

Rest 1:30-2 Min between

WOD

Metcon (Time)

5 Rounds

15 S2OH 95/65

12 Ring Row

9 Box Jumps 24/20

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

7/24/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pulls

10 Leg Cradles

10 Leg Swings

10 Lateral Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

10 Push-Ups

1 Min Front Plank

1 Min Glute Bridge

Mobility

Warm-up (No Measure)

LB Chest and Shoulder x2 min

Banded Hip Flexor x 1 min ea

Strength

DB Alt. Bench Press (10-8-6-6ea)

Rest as needed

WOD

Metcon (Time)

150 DU / 300 SU

50 T2B

50 Wall Balls 20/14

1 Mile Run

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf Stretch

7/22/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue

20 Jumping Jacks

10 Lateral Lunges

10 Goodmorning

10 Air Squats

10 Huggers

10 Arm Circles

2 Rounds

5-10 Push-Ups

10 KB Swings

10 Wall Balls

Mobility

Warm-up (No Measure)

Prone Pec Stretch x 30 sec

Newborn Stretch x 30 sec

WOD

Metcon (Time)

100 KB Swings 53/35

Every Min 2 Burpees

100 Wall Balls 20/14

Every min 2 Burpees

100 Cal Row

Every min 2 Burpees

100 Push-Ups

Every min 2 Burpees

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/21/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 PVC OH Squat (band around knees)

20 sec Side Plank ea

Mobility

Warm-up (No Measure)

Foam Roll Lats

T-Spine Flex/Ext x10

Strength

1 Power Snatch + 1 OH Squat (1-1-1-1-1-1)

Build to a heavy single

WOD

Metcon (Time)

10-8-6-4-2

Power Snatch 135/85

Box Jumps

HSPU

Cool Down

Warm-up (No Measure)

Banded Lats

Seated Forward Fold at Rig

7/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue of Choice

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

10 Quad Pulls

10 Leg Cradles

10 Lunges

10 Ring Rows

10 SL Bridge ea

10 Band Pull-A-Parts (front)

10 Band Pull-A-Parts (OH)

Mobility

Warm-up (No Measure)

Figure 4 Stretch x30 sec ea

Seated Forward Fold x 30 sec

Dead Hang x 20-30 sec

Accessory Work

DB Reverse Lunges (5x6ea)

Alternate each rep

Incline DB Row (5×6)

4×15 sec Hollow Hold

SUPERSET: Rest as needed!

Farmer’s Carry (4×30 sec )

3 Way Shoulders 3x8ea

X-Band Walks 3x10ea

SUPERSET: Rest as needed!

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row of 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

5 Inchworm + Cobra

10 Lateral Lunge + Rotate

2 Rounds

10 Ring Row

10 Split Squat (5ea)

30 sec Front Plank

Mobility

Warm-up (No Measure)

LB Traps x 2 min

PVC Front Rack Stretch x 30 sec ea

Strength

Power Clean + Hang Power Clean (1-1-1-1-1)

Base off Hang Clean Percentage

60%

70%

75%

80%

85%

WOD

Metcon (Time)

12 -9 -6 -3

Power Clean 135/95

Pull-Up

Front Squat 135/95

Pull-Up

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Lats

7/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Knee Pulls

10 Quad Pulls

10 Reverse Lunges

10 Goodmornings

10 Air Squats

10 Push-Ups

10 Ring Rows

10 PVC Passovers

10 PVC Lat Pull

10 PVC OH Rotations

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 2 min

3 Position Couch Stretch

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Burpees

10 MB Sit-Ups 20/16

15 Push-Ups

20 Walking Lunges

25 DU / 50 SU

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Rig Leg Swings each

10 Spiderman

2 Rounds

10 Banded Squats

30 sec Front Plank

Mobility

Warm-up (No Measure)

Banded Squat Therapy x 1 min

Adductor Stretch x 30 sec ea

Strength

Back Squat (5-3-1-1-3-5)

5 @ 80%

3 @ 85%

1 @ 90%

1 @ 95%

3 @ 90%

5 @ 85%

Rest 2-3 min Between sets

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run
OR

2k Row (Time)

Max Effort 2k Row

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf and Ankle Stretch