WOD

6/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Back

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Leg Swings each

2 Rounds

10 Banded Hip Bridge

10 DB RDL

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Hip Flexor + Hamstring x 30 sec ea

Seated Forward Fold x 1 Min

Strength

Deadlift (3-3-3-3-3)

Build to todays heavy set of 3

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

3 Deadlift @ 70% of todays heaviest

6 Crawl Push-Ups

9 Ring Rows

Cool Down

Warm-up (No Measure)

Rig Hamstring Stretch

Figure 4 Stretch

Chest Stretch

6/10/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Spiderman

10 Goodmorning

10 Reverse Lunges

10 Air Squats

” Thunderstruck” Warm Up

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Hip External Stretch

Adductor Stretch

WOD

Metcon (Time)

200m MB Run each

100 Wall Balls 20/14

200m MB Run

100 MB Sit-Ups

200m MB Run

100 MB OH Walking Lunge

200m MB Run

*Alt 200m Runs

*Split Reps as you wish

*Cannot work on reps until partner is back

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

Chest Stretch

6/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Swings each at rig

5 Inchworm + Cobra

2 Rounds

10 Ring Rows

10 GHD Hypers

10 DB Strict Press

Mobility

Warm-up (No Measure)

LB Traps x 2 min

Dead Hang x 20 sec

Strength

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

2 @ 60%

2 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Conditioning

1 Mile Run (Time)

*OPTIONAL

Cool Down

Warm-up (No Measure)

Newborn Stretch

Banded Arms

6/8/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pulls

10 Leg Cradles

10 Goodmornings

10 Lateral Lunges

2 Rounds

10 Scap Pull-Ups

10 Band Pull-A-Parts

10 Single Leg Hip Bridge ea

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Seated Forward Fold x 1 min

Accessory Work

DB Lateral Lunge (4x6ea )

Chest Supported DB Fly (4×10)

Reverse Hypers (3×12)

WOD

Metcon (3 Rounds for reps)

Tabata

Row

Rest 1 Min

Tabata

Sit-Ups

Rest 1 Min

Tabata

DU/SU

Cool Down

Warm-up (No Measure)

Banded Legs

6/7/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 PVC Passovers

10 PVC Reverse Passovers

3 Rounds

5-10 Push-Ups

10 Band Pull-A-Parts

20 sec Hollow Hold

Mobility

Warm-up (No Measure)

Lacrosse Ball Pec and Shoulder x 2 min

Strength

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

Build to todays heavy single

WOD

Metcon (Time)

200m Run

15 Burpee Box Overs 24/20

200m Run

12 Burpee Box Overs

200m Run

10 Burpee Box Overs

200m Run

8 Burpee Box Overs

Rx = Jumps every rep

May face box or go sideways

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

Calf Stretch

6/6/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Rotate

10 Walking Leg Swings

10 Lateral Lunges

5 Inchworm + Cobra

2 Rounds

10 Banded Hip Bridge

10 Ring Row

20 Sec Side Plank

Mobility

Warm-up (No Measure)

T-Spine Flex/Ext x 10

Thread the Needle + T-Spine x10 ea

Strength

Hang Power Snatch (3-3-2-2-2)

-Build to heavy set of 2

-Do not go up in weight if you are having to press out the bar!!

WOD

Metcon (Time)

21-15-9

Power Snatch 115/75

Front Rack Reverse Lunge

Cool Down

Warm-up (No Measure)

Banded Arms

Upper Body Wall Stretch

Couch Stretch

6/5/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Knee Pulls

10 Leg Cradles

10 Lateral Lunges

10 Spiderman

10 Goodmorning

10 PVC Passovers

10 PVC Lat Pull

10 OH Rotations

2 Rounds

10 Banded Hip Bridge

10 Banded Squat

Mobility

Warm-up (No Measure)

Hip Flexor + Hamstring x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (6-6-4-4)

Build up to your 75%

6 @ 75%

6 @ 80%

4 @ 85%

4 @ 85+%

*Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 T2B / 16 Knee Tucks

16 KB Swing 53/45

8 Thruster 95/65

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

6/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Lateral Lunge + Rotation

10 Walking Leg Swings

10 Huggers

10 Arm Circles

2 Rounds

10 Band Pull-A-Parts

30 Sec Front Plank

Mobility

Warm-up (No Measure)

3 Position Couch

Upper Body Wall Stretch

WOD

Metcon (Time)

FOR TIME:

1200m Run (3x400m route)

3 Rounds

30 DB Snatch 55/35

30 Push-Ups

800m Run

2 Rounds

20 SA DB Thruster 55/35

10 Wall Climbs

400m Run

1 Round

50 Burpee Plate Jumps (#45 Plate)

*Both partners run together

*Do not start you movements until both return from run

*Split reps how you wish

Cool Down

Warm-up (No Measure)

Banded Arms

6/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Min Foam Roll

Back Lot Run

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Walking Hip Circles (Fwd/Bkwd)

5 Inchworms

3 Rounds

10 Squats

6-10 DB Shoulder Press

10 Banded Side Steps

Mobility

Warm-up (No Measure)

Adductor Stretch

Ankle Mobility on Platform

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

6/1/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

20 Walking Lunges

10 Leg Cradles

10 Rig Leg Swings each

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Banded Goodmorning

30 Sec Front Plank

10 Reverse Lunges

Mobility

Warm-up (No Measure)

3 Position Couch Stretch

Figure 4 Stretch

Strength

DB Split Stance Curl (4×10)

2 sets on each leg

Stay low in split stance

Glute Ham Raise 4×6

or MB Hypers 4×8

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

25ft SA KB/DB OH Lunge (55/35)

12 V-Ups / Knee Tucks

25ft SA KB/DB OH Lunge (55/35)

50 DU / 100 SU

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch