WOD

8/5/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll/LB of Choice

10 Goodmorning

10 Lateral Lunges

10 Air Squats

10 Huggers

10 Arm Circles

Musical MB’s

Mobility

Warm-up (No Measure)

Dead Hang x 20-30 sec

Calf Stretch on Platform x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP

9 Power Snatch 75/45

15 Box Jump 24/20

9 T2B

Back Lot Run

*Alternate rounds with partner

*Partner must hold 25-45lb plate while partner completes round

*If plate touches ground stop and do 3 burpees

Scaling for T2B = 15 Knee Tucks

Scaling for Box Jumps = Step Ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

8/4/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Band Pull-A-Parts

10 Banded Side Steps

10 Banded Squats

Mobility

Warm-up (No Measure)

Foam Roll – Quads, IT Band, Hams x 3 min

Strength

DB Walking Lunges (4×10 (5 each leg) )

Seated Overhead Dumbbell Press (4×8-10)

Sit on edge of bench

WOD

Metcon (Time)

15-12-9

Thrusters 95/65

C2B Pull-Ups

Sit-Ups

*C2B Scaling

-Bands

-Jumping C2B

*Make sure what you are able to touch chest to bar no matter the scaling.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

8/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue of Choice

250 Row or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

5 Inchworms

2 Rounds

10 Reverse Lunges

10 Sit-Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec each

Seated Forward Fold x 30 sec

Accessory Work

DB Bent Row (4×8)

Superset:

MB GHD Hypers 3×12

WOD

Metcon (AMRAP – Rounds)

Every 3 minutes for 18 minutes (6 Rounds)

200m Run

15 Push-Ups

10 Wall Balls 20/14

*If you can’t complete the round in the time. Finish it and take the next round off.

*If finishing the round is going to be an issue then subtract 5 reps

*GOAL is to have at least 45-60 sec rest each round

*SCORE = intervals completed

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

8/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Leg Swings at Rig

15 Banded Squats

10 Banded Side Steps each

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Banded Hamstring Floss x 1 min ea

Weightlifting

Clean High Pull (3-3-3)

Use power clean percentages

50%

55%

60%

Clean Pull (3-3-3)

Use Power Clean Percentages

70%

80%

90%

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

12 Deadlift @ 50%

30 DU / 60 SU

8 Burpee Bar Hops

Cool Down

Warm-up (No Measure)

Rig Hamstring Stretch

Chest Stretch

8/1/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Back Lot Run

10 Knee Pulls

10 Goodmornings

10 Air Squats

10 PVC Passovers

10 PVC Lat Pulls

10 OH Rotations

2 Rounds

10 Scap Pull-Ups

10 Band Pull-A-Parts (front)

10 KB RDL’s

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Figure 4 Stretch x 30 sec ea

Gymnastics

Pull-ups (4xAMRAP)

*Banded

*Body weight

*Weighted

Go to failure each set

Goal should be 6 or more reps

Rest 2-3 minutes between sets

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 KB Swings 53/35

15 Goblet Squats

200m Run

RX+ 62/45

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

7/31/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

5 Inchworm

10 PVC Passovers

10 PVC Lat Pull

Mobility

Warm-up (No Measure)

LB Shoulder, Traps – 3 min

Strength

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

2 – 60%

2 – 70%

1 – 75%

1 – 80%

1 – 85%

1 – 90%

*Work on catching in a squat and split jerk

WOD

Metcon (Time)

12-9-6-3

Squat Cleans @ 60%

HSPU

RX+ – Strict HSPU

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

7/29/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Goodmornings

10 Lunges

10 Huggers

10 Arm Circles

CrossFit Dice – 3 min

Mobility

Warm-up (No Measure)

Newborn Stretch

Upper Body Wall Stretch

WOD

Metcon (Time)

1200m Run

10 Rounds of Cindy

800m Run

8 Rounds of Cindy

400m Run

6 of Cindy

“Cindy”

5 Pull-Up

10 Push-Up

15 Air Squat

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

7/28/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Knee Pull

10 Quad Pull

10 Leg Cradles

10 Leg Swing at Rig

5 Inchworm + Cobra

2 Rounds

10 DB Bent Row

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

Banded Hamstring Floss x 1 min ea

Banded Lat x 30 sec

Strength

Deadlift (8-8-6-6-4-4)

8 – 60%

8 – 70%

6- 75%

6 – 80%

4 – 85%

4 – 85+%

WOD

Metcon (Time)

21-15-9

SA DB Snatch 60/40

Sit-Ups

400m Run

RX+ SA DB Squat Snatch

Cool Down

Warm-up (No Measure)

Band Legs

Seated Forward Fold

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