WOD

9/25/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10yd Knee Pulls

10yd Leg Cradles

10yd Leg Swings

10 Goodmorning

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

10 Banded Squats

10 DB Shoulder Press

30 sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec

Banded Hamstring x 30 sec

Weightlifting

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

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

*Catch in squat and work on split jerk

*If you need to power then front squat you can

WOD

Metcon (Time)

5-4-3-2-1

Clean and Jerk @ 75%

Bar Muscle Up

Scale: Double the Reps

C2B

Banded C2B

Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Arms

9/23/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Partner Fish Game on Rower

2 min per partner

Add total points together

3 Rounds

10 Air Squats

10 Push-Ups

10 Hip Bridge

Mobility

Warm-up (No Measure)

Foam Roll Quads + Inner Thigh x 3 min

Squat Therapy x 1 min

WOD

Metcon (Time)

800-600-400-200m Run

80-60-40-20 Wall Balls 20/14

40-30-20-10 MB Sit-Ups 20/14

Cool Down

Warm-up (No Measure)

Banded Legs

9/22/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Lower Body Foam Roll

Back Lot Run

10yd Quad Pulls

10yd Leg Cradles

10yd Walking Leg Swings

10yd Lateral Lunge + Rotate

2 Rounds

10 Banded Squats

5 Strict Pull-Ups / Ring Rows

10 Goodmorning w/ band around knees

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec

Adductor Stretch x 30 sec

Weightlifting

Back Squat (6-5-4-3-2-1)

6 @ 60%

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

Rest 2 min between sets

WOD

Helen (Time)

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

Cool Down

Warm-up (No Measure)

Couch Stretch

Upper Body Wall Stretch

Calf and Ankle Stretch

9/21/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 M Row or 200m Run

10 Spidermans

10 Iron Cross

10 Scorpions

10 Goodmorning

10 Trunk Twists each way

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

2 Rounds

10 DB Front Raises

10 Reverse Hypers

Mobility

Warm-up (No Measure)

Banded Squat Therapy x30 sec ea

Banded Hamstring Floss x 30 sec ea

Banded Lat Stretch x 30 sec ea

Banded Chest x 30 sec ea

Conditioning

Warm-up (No Measure)

4 Rounds (30 sec on / 15 sec off)

Battle Ropes

XT Band Mtn Climbers

DB Push Press

Wall Sit

DB Plank Row

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Soft Tissue of Your Choice

9/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Quad Pulls

10 Leg Cradles

10 Rig Leg Swings ea

10 Huggers

10 Arm Circles

10 Trunk Twists ea

2 Rounds

6 SL Hip Bridge

30 sec Front Plank

10 Goodmornings

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

BB Front Rack Reverse Lunge (4x6ea)

Focus on keeping posture!

Don’t increase weight if balance or position is an issue

Superset:

Tempo Push-Ups 4×5-10

@3111

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Run

100m Farmer Carry 60/40

50 DU / 100 SU

25 Air Squats

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf Stretch

9/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 yd Knee Pull

10 yd Leg Cradle

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Goodmorning

6 Single Leg Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Weightlifting

Deadlift (2-2-2-2-2)

70%

75%

80%

85%

90%

Warm up to your 70% then begin counting your working sets.

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Box Jumps 24/20

10 KB SDHP 53/40

Set up a box or plates that you can jump on.

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

12 Box Step Ups

15 MB Sit-Ups 20/14

Cool Down

Warm-up (No Measure)

Hamstring on Rig x 30 sec ea

Calf Stretch x 30 sec ea

9/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 yd Quad Pull + Lunge + Reach

10 yd Leg Cradles

10 yd Walking Leg Swings

10 yd Lateral Lunge + Rotate

2 Rounds

10 Banded Side Steps

10 Banded Squats

10 OH Banded Pull-A-Parts

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 1 min ea

Banded Lat x 30 sec

Strength

Front Squat (2-2-2-2-2)

70%

75%

80%

85%

90%

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

9/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 yd Knee Pulls

10 yd Leg Cradles

10 yd Walking Leg Swings

2 Rounds

10 Squats

5 Pull-Ups or Ring Rows

5-10 Push-Ups

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec

Adductor Stretch x 30 sec ea

WOD

Metcon (Time)

Buy In: 400m Run

3 Rounds

30 Wall Balls

30 Pull-Ups

30 SA KB Thrusters 53/35

30 Cal Row

Cash Out: 400m Run

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

9/15/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

High Knees

Butt Kicks

10 yd Walking Hip Circles

10 yd Walking Leg Swings

10 yd Lateral Lunge + Rotate

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Hip Bridge

10 Ring Row

Mobility

Warm-up (No Measure)

LB Chest, Traps, Forearms x 3 min

Figure 4 Stretch x 30 sec ea

Weightlifting

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

Build to heavy single

May do any version (power or squat)

WOD

Metcon (Weight)

4 Min AMRAP

Power Cleans

*You choose your weight

*Score = Reps x barbell weight for total pounds moved

REST 4 Min

Metcon (AMRAP – Reps)

4 Min AMRAP

Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

9/14/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Goodmornings

2 Rounds

10 Banded Side Steps ea

10 Reverse Lunges

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Thread the Needle + T-Spine x 10 ea

Accessory Work

DB Split Squat (4x6ea )

Single Leg RDL (4x6ea)

3 Way Shoulder Complex – 3×10 ea

-Front Raise

-Lateral Raise

-Bent Reverse

WOD

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

3 Wall Climbs

15 Goblet Squats 53/40

Scaling:

-Wall up as high as you can handle

-Straight Arm Plank (45 sec)

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Chest Stretch