WOD

9/5/18

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Happy Birthday Jason Branch!

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Goodmorning

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

BB Front Rack Reverse Lunge (5-5-5-5 each leg)

BB Warm Up

Build to heavy set of 5 on each leg

Superset w/ Ring Planks (3×30 sec)

*Hold straight arm Plank on low rings

WOD

Metcon (Time)

1000m Row

3 Rounds

20 Russian KB Swings

15 Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Legs

Lat Stretch

9/4/18

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Happy 20th Birthday Lauren!!

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Goodmorning

10 Leg Swings

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

5 Push Press

5 Push Jerk

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec

Banded Internal Rotation x 30 sec ea

Strength

2 Push Press + 1 Push Jerk (1-1-1-1)

Start at 60% of Push Press

Build to todays heavy complex

WOD

Metcon (Time)

3 Rounds

20 Push-Ups

20 MB Sit-Ups 20/14

20 Burpees

20 Box Overs 24/20

20 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

9/3/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kick

10 Goodmornings

10 Reverse Lunges

10 Spiderman

10 Scorpions

10 Huggers

10 Arm Circles

2 Rounds

5 Pull-Up / Ring Row

10 Air Squats

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Dead Hang x 30 sec

Calf Stretch x 30 sec ea

WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*Split reps as you wish

*Both partners must run the 400m

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

9/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladders + Hurdles

10 Walking Lunges

10 Walking Leg Swings

10 Goodmorning

10 Lateral Lunges

10 Push-Ups

10 Hanging Straight Leg Raise

10 Ring Rows

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

5 Bar Facing Burpees

6 T2B

7 Power Snatch 75/55

Alternate rounds with partner

If doing knee tucks you must do 10 reps

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

8/31/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Back Lot Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Hamstring

10 Spiderman

2 Rounds

10 Banded Side Steps

10 Banded Goodmorning

10 Sec Hollow Hold

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Strength

Deadlift (5-5-3-3)

70-80%

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

15 Wall Balls 20/14

15 Hollow Rocks

Cool Down

Warm-up (No Measure)

Banded Legs

Calf and Ankle

8/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Goodmorning

10 Spiderman

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Scap Pull-Ups

10 Banded WY Negative

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 30 sec

Banded Posterior Shoulder x30 sec ea

Strength

Strict Pull-Ups (Reps) (4xMax Reps )

Use light bands if needed

Goal is to get over 5 reps each time

Superset:

Supermans 3×20 sec

Side Planks 3×20 sec ea

WOD

Metcon (Time)

4 Rounds

400m Run

21 KB Swings 53+/35+

21 Push-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

8/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Today’s focus is on strength and and accessory work. No WOD today! These types of days are very beneficial to work muscle groups/areas that don’t get targeted as much. Therefore just because there is no WOD doesn’t mean its not a good workout. The only bad workout is the one you didn’t do!!

500m Row or 400m Run

10 Quad Pulls

10 Leg Cradles

10 Lunges

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Band Pull-A-Parts

10 Push-Ups

15 Crunches

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x30 sec ea

Strength

DB Step-Ups (5×5 each leg )

Barbell Bent Row (5×5 )

Build to heavy 5

Accessory Work

Alt KB Shoulder Press (4x8ea)

Single Leg Hip Bridge 3x8ea

BB Curls 3×12

3-Way Shoulders 3x8ea

Cool Down

Warm-up (No Measure)

10 Min of Upper and Lower Body Stretching/Foam Rolling

8/28/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Reverse Lunges

10 Goodmorning

10 Lateral Lunges

10 Leg Swings ea

10 yd Toe Walk

10 yd Heel Walk

10 Passovers

10 Around the World

10 Shoulder Press

5 Jerk Drops

5 Split Jerks

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

LB Traps and Shoulders x 2 Min

Strength

Split Jerk (3-3-2-2-1-1)

Build to todays heavy single

Focus on technique over weight

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 HSPU

30 DU / 60 Singles

Back Lot Run

HSPU Scaling:

Wall with Target

Pike on Box

Seated DB or KB Press

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch

8/27/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twists

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Walking Leg Swings

2 Rounds

10 Banded Squats

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat Stretch x 1 min

Strength

Back Squat (5×5)

Working sets between 75-85%

Every 2 min perform a set

20 Minutes to complete

WOD

Metcon (AMRAP – Rounds)

Death By:

Power Clean (185/115)

Scaled Weight Recommendations:

155/105

135/95

115/75

Min 1 = 1 PC

Min 2 = 2 PC

Min 3 = 3 PC

etc..

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Lat Stretch

8/25/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Knee Hugs

10 Quad Pulls

10 Leg Cradles

10 Goodmorning

10 Huggers

10 Arm Circles

Musical MB’s

When you get out you have to alternate each round between burpees and wall sit

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Couch Stretch x 1 min ea

Calf Stretch x 30 sec ea

WOD

Metcon (Time)

80 Cal Row

60 OH Walking Lunges 45/25

80 Plate Ground to OH 45/25

60 T2B

80 Box Overs 24/20

Cool Down

Warm-up (No Measure)

Rig Hamstring

Banded Lat Stretch

Calf and Ankle