WOD

6/18/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge and Reach

10 Leg Cradles

10 Spiderman

10 Passovers

10 Around the World

10 Shoulder Press

10 OHS

Mobility

Warm-up (No Measure)

Ring Lat Stretch x1 min ea

Weightlifting

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

Build to heavy single

*if unable to do an OH Squat with BB you will perform 5 OHS woth pvc and. Target to wodk technique

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run
**Optional

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

6/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Goodmorning

10 Air Squats

10 Lunges

10 Trunk Twists

10 Huggers

10 Arm Circles

“Musical MB’s”

WOD

Metcon (Time)

3 Rounds

800m Run

50 KB Swings 53/25

20 Burpee Box Overs 24/20

**Both run together

**Split reps how you wish

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

Calf and Ankle Stretch

6/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the Worlds

10 Lat Pulls

10 Shoulder Press

10 Back Squats

10 Push-Ups

10 Ring Rows or Pull-Ups

10 Sit-Ups

10 Squats

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Scale accordingly

Pull-Ups: Banded, Jumping, or Ring Rows

Push-Ups: Targets, Knees

Sit-Ups: Crunches

Air Squats: Target

**Have a plan break them up into manageable sets that you can stick with.

**Scale this workout to the best of your ability with the goal to have this done in under 30 minutes

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

6/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Lunges

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Goodmorning

2 Rounds

10 Banded Side Steps ea

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Figure 4 Stretch x 1 min ea

Accessory Work

DB Bulgarian Split Squat (4x6ea leg )

BB Curls 4×8-10

MB Russian Twists 3×20

*Rest 1 min between sets

WOD

Metcon (Time)

With a Partner

2000m Row

**Partner 1 = Rows

**Partner 2 = Front Plank

** Must row minimum 150m

**Can’t row unless partner is in plank

Cool Down

Warm-up (No Measure)

Banded Legs

Foam Roll

6/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 250m Row

20 Reverse Lunges

10 Goodmorning

10 Spiderman

10 Leg Swings

10 Banded T-Y’s

10 SL Hip Bridge Each

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 1 min ea

Assisted Squat x 1 min

Weightlifting

Clean and Jerk (Every 2 min for 16 min )

1-3 = 2 Reps each round

4-8 = 1 Rep each round

*Sets 1-3 you may drop bar between reps. Do not rest more than 10 sec between reps

*Sets 4-8 do 1 rep increasing in weight each time if possible

*Prefer you to work on catching in a squat

WOD

Metcon (Weight)

6 Min EMOM

8 S2OH 135/95

6 Burpees

Cool Down

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Figure 4 Stretch x 1 min ea

6/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the Worlds

10 Shoulder Press

10 Goodmornings

10 Trunk Twists

15 Band Pull-A-Parts (Front + OH)

30 Sec Full Plank

Mobility

Warm-up (No Measure)

3 Min LB Chest and Shoulders

Strength

Bench Press (5-5-3-3-1-1)

Build to heavy single for today.

20 Min to Complete

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Back Lot SA Farmer Carry 50+/35+

15 HR Push-Ups

12 V-Ups

Farmer Carry = 2 reps

Cool Down

Warm-up (No Measure)

Chest Stretch

Forearm Stretch + LB

6/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Lunges

5 Inchworms

10 Huggers

10 Arm Circles

2 Rounds

10 Air Squats

5 Strict Pull-Up or Ring Row

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Adductor Stretch x 30 sec ea

Dead Hang x 30 sec

WOD

Helen Meets Karen (Time)

3 Rounds

400m Run

50 Wall Balls 20/14

21 KB Swings 53/35

12 Pull-Ups

*30 Min Time Cap

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea

Newborn Stretch x 1 min

Banded Arms x 30 sec ea

6/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Lunges

10 Huggers

10 Arm Circles

“Burpee Plate Relay”

Mobility

Warm-up (No Measure)

Upper Body Wall Stretch

Newborn Stretch

Calf and Ankle

WOD

Metcon (Time)

120 Cal Row

80 Synchro MB Squats

40 Synchro Plate G2OH

400m MB Run (together)

12 Rope Climbs (rope pull-ups)

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

6/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 PVC Passovers

10 Around the Worlds

10 Shoulder Press

10 Goodmorning

2 Rounds

20 Plank Jacks

10 Push-Ups

20 Ankle Hops

Mobility

Warm-up (No Measure)

Banded Chest Stretch x 30 sec ea

Banded Shoulder Internal Rotation x 30 sec ea

Banded Lat x 30 sec ea

Strength

Push Press (6-6-4-4-2-2)

Build to heavy set of 2

Starting set at 55%

WOD

Metcon (Time)

200m Run

20 Burpee Box Overs 24/20″

200m Run

15 Burpee Box Overs

200m Run

10 Burpee Box Overs

200m Run

5 Burpee Box Overs

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

6/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

20 Reverse Lunges

10 Walking Leg Swings

5 Inchworms

10 Huggers

10 Arm Circles

15 Laying Knee Tucks

20 Russian Twists

15 Hip Bridge

Mobility

Warm-up (No Measure)

LB Hamstring on Box x 3 min

Box Piriformis x 1 min ea

Accessory Work

Warm-up (No Measure)

1a) Banded T-Y’s 2x10ea

1b) Internal / External Rotation 2x10ea

2a) Hollow Holds 3×20 sec

2b) Bird Dog Holds 3×15 sec ea

2c) DB Hammer Curls 3×12

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

400m Run

10 Ring Rows

20 Air Squats

30 DU’s / 60 SU

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle