WOD

4/6/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Floor is Lava Game!

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Lunges

10 Air Squats

10 Goodmorning

10 Sit-Ups

10 Push Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Lat Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

400m Run (each partner runs)

20 Burpees Over Partner (partner holds front plank)

40 KB Swings 53/35 (partner hangs from bar)

Cool Down

Warm-up (No Measure)

Seated Forward Fold

Calf and Ankle Stretch

Foam Roll

4/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Bike, Row, or Run

10 Knee Pulls

10 Quad Pulls

10 Walking Spiderman

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Ring Rows

10 Banded Squats

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Adductor Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

Strength/Skill

Sumo Deadlift High Pull (5-5-5)

Review technique and practice movement

Build to a weight that you can stay smooth and get to collar bone

Overhead Squat (5-5-5)

Take from floor

Work on positioning and depth

WOD

Air Force (Time)

20 Thrusters 95/65

20 SDHP

20 Push Jerks

20 OH Squats

20 Front Squats

*4 Burpees at top of every minute

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

4/4/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Twist

10 Leg Cradles

10 Walking Leg Swings

10 Goodmorning

2 Rounds

10 Reverse Lunges

10 Pull-A-Parts

30 Sec Front Plank

Mobility

Warm-up (No Measure)

LB Glutes

Figure 4 Stretch

Adductor Stretch

Strength

DB Step-Ups (5x5ea)

5 reps per leg

Build in weight over 5 sets

Superset w/

1/2 Kneeling DB Curl to Press 3x10ea (1 DB )

Banded Ty’s 3×10

WOD

Metcon (AMRAP – Reps)

Tabata – Sit-Ups

(8 Rounds – 20 on / 10 off)

Score lowest round

Rest 2 min

Metcon (AMRAP – Reps)

Tabata – Push Ups

Score Lowest Round

Rest 2 Min

Metcon (AMRAP – Reps)

Tabata – DU / SU

Score Lowest Round

Cool Down

Warm-up (No Measure)

Foam Roll / LB

3 Position Couch Stretch

4/3/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Hamstring

5 Inchworms

10 Lateral Lunge + Rotate

2 Rounds

10 Push Ups

10 Russian Swings

20 sec Hollow Hold

Mobility

Warm-up (No Measure)

LB Forearms, Chest x 2min

Couch Stretch x 1 min ea

Strength/Skill

Hang Power Clean (3-2-1-1-1)

Build to heavy single

First set of 3 at 70%

Muscle-ups

1-2 sets of Muscle Up Practice

Low Rings

Hip to Rings x5

Ring Rows x 5

Muscle Up Transitions x5

High Rings

Kips x 5

Hip to Ring x5

Muscle Ups x3

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Muscle Up Scaling:

– Bar Muscle Up

– 7 Ring Rows + 7 Ring Dips

Cool Down

Warm-up (No Measure)

Newborn Stretch

Banded Arms

4/2/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Run 2 Min

10 Leg Swings each (front/Side)

10 Spiderman

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Lunges

10 Trunk Twists

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec ea

Banded Lat Stretch x 30 sec ea

Banded Posterior Shoulder x 30 sec ea

Strength

Shoulder Press (3-3-3)

Warm up to 70% to begin working sets

STRICT – NO Dip

Squeeze your butt, gut, and quads!

Push Press (3-3-3)

Should be able to start at ending set of strict press or even go up for first set. Build to heavy 3

1 dip and drive through the bar. No dip under!

WOD

Metcon (Time)

30 Cal Row

30 HSPU

30 Wall Balls 20/14

20 Cal Bike

20 HSPU

20 Wall Balls 20/14

10 Burpees

10 HSPU

10 Wall Balls 20/14

HSPU Scale:

-Elevated Target

-Pike on box or ground

-Seated DB Press

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

4/1/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Quad Pulls

10 Leg Cradles

10 Walking Lunges

10 Walking Leg Swings

10 Passovers

10 Around the World

10 Lat Pull

10 OH Squats

5 High Pulls

5 Muscle Snatch

5 Power Snatch

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Ring Lat Stretch x 1 min

Weightlifting

Snatch High Pull (3-3-3)

Build over 3 sets

Focus on upward hip contact into the bar

Muscle Snatch (3-3-3)

Build over 3 sets

Focus on strong pull and turnover.

Do not dip under bar or let it swing away from you.

Power Snatch (3-3-3)

Build over 3 sets

Focus on pulling under the bar

Do not press out

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Power Snatch 155/95

6 C2B

9 Deadlift 155/95

Cool Down

Warm-up (No Measure)

Banded Arms

Rig Hamstring

3/30/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

20 Reverse Lunges

10 Air Squats

10 Goodmorning

10 Huggers

10 Arm Circles

10 Trunk Twists

10 Push Ups

10 Ring Rows

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor x 30 sec ea

Ring Lat Stretch x 30 sec

WOD

Metcon (Time)

3 Rounds

100 Air Squats

60 KB Russian Swings 62/40

40 Ring Rows

30 Cal Row or 20 Cal Bike

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Newborn Stretch

Couch Stretch

3/29/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf or 200m Run

10 Quad Pulls

10 Leg Cradles

10 Walking Spiderman

10 Walking Hamstring

10 Lateral Lunges

2 Rounds

10 Banded Side Steps

10 Banded Squats

20 Sec Ring Front Plank

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

Calf Stretch x 30 sec ea

Strength

Front Squat (3-3-3-3)

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

Do NOT exceed 80% even if you feel like you can. We will get back to lifting heavy soon. Focus on being controlled throughout the entire set. Get low but do not bounce.

Rest as needed between sets

WOD

Metcon (AMRAP – Reps)

2 Rounds Each (rotate stations until all are complete) Score each movement separately

1 Min Sled Sprint (90/45)

*Every 20 yd is a rep

*Score is total reps after 2 rounds

1 Min Rest

Metcon (AMRAP – Reps)

1 Min Strict Pull-Ups

*Bodyweight or banded

1 Min Rest

Metcon (Calories)

1 Min Assault Bike

*Score Calories

1 Min Rest

Metcon (AMRAP – Reps)

1 Min Burpees

*Score total reps

1 Min Rest

Cool Down

Warm-up (No Measure)

Foam Roll Quads

Couch Stretch

Banded Lat

3/28/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Bike or Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Goodmorning

10 Air Squats

10 Trunk Twists each

10 Huggers

10 Arm Circles

2 Rounds

10 Pull-A-Parts

10 OH Pull-A-Parts

20 sec Side Plank each

Mobility

Warm-up (No Measure)

LB Shoulders x 2 min

Couch Stretch x 1 min ea

Accessory Work

Tall Kneeling Shoulder Press (4×8 )

Keep body straight entire time

Squeeze butt and belly

Superset w/

BB Curls 3×10-12

V-Ups 3×12-15

WOD

Metcon (5 Rounds for reps)

5 Rounds x 30 sec each

Slam Balls 50/30

Box Jumps 24/20

Push Press 75/55

1 Min Rest

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

3/27/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Passovers

10 Around the World

10 Shoulder Press

10 Back Squat

10 Goodmorning

10 Trunk Twists

30 Sec Front Rack Stretch

10 Jump Shrugs

5 Hang High Pulls

5 High Pulls

5 Drop Cleans

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Seated Forward Fold x 30 sec

Weightlifting

Clean Pull (3-3-3)

Set 1 pause off the floor, pause at knee

Set 2 pause at knee

Set 3 full speed

Clean High Pull (3-3-3)

Set 1 pause off floor, pause at knee

Set 2 pause at knee

Set 3 full speed

Power Clean (3-3-3)

All sets at full speed

Keep the bar close, explode through the bar

Speed under. fast elbows

WOD

Metcon (Weight)

3 Rounds Not For Time

80yd Single Arm Farmer Carry

50 DU / 1 min DU Practice / 100 Singles

10-15 Ring Push Ups

Warm-up

Warm-up (No Measure)

Rig Hamstring

Lat Stretch

Foam Roll