WOD

5/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

2 Rounds

10 Banded Hip Bridge

15 Crunches

10 Goodmorning

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Chest Stretch

Strength

Goblet Squat (4×10 )

Heavy!

V-Ups 4×10-12

Reverse Hypers 3×10

WOD

Metcon (Time)

Buy In: 500m Row

4 Rounds

50 Double Unders / 100 Singles

30 Air Squats

10 Burpee Box Overs

Cash Out: 400m Run

Cool Down

Warm-up (No Measure)

Calf Stretch

Newborn Stretch

Chest Stretch

5/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pulls

10 Leg Cradles

10 Walking Hip Circles (Fwd/Bkwd)

10 Spiderman

2 Rounds

30 Sec Front Plank

30 Sec Superman

10 Band OH Pull-A-Parts

Mobility

Warm-up (No Measure)

Groiner + Hamstring

Upper Body Wall

Strength

Hang Snatch (2-2-2-2)

2 Warm Up Sets

Build to heavy set of 2

WOD

Metcon (Time)

10 Rounds

5 Hang Snatch @ 135/85

3 Ring Muscle Ups

Scaling:

Bar Muscle Ups x 3

Chest to Bar x 3

Pull-Ups (Banded) x6

Ring Rows x6

Cool Down

Warm-up (No Measure)

Banded Arms

5/10/17

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 Swings each at Rig

10 Goodmorning

10 Huggers

10 Arm Circles

10 Arm Swings

20 Sec Dead Hang

Mobility

Warm-up (No Measure)

Lacrosse Ball Chest and Forearms

Strength

Warm-up (No Measure)

Strict Pull-Up Work (4×3-6)

-Weighted

-Body Weight

-Banded

-Supine Rows

Hollow Holds 3×20-30 sec

Single Arm Farmer’s Carry (4×1 each arm)

1 Rep = down and back

(switch arms before coming back)

DB Lateral Lunge (8-8-8ea)

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

5/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min of Foam Roll / LB Work

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

2 Rounds

12 Hypers

8 Ring Rows

10 Banded Side Steps

BB Warm-Up

Warm-up (No Measure)

General x 2 Rounds

5 RDL

5 Strict Press

5 Front Squat

Specific x 1 Round

5 Hang High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

Strength

Hang Clean (2-2-2-2)

*2 Warm-Up sets at light weight

*Build over 4 sets to heavy set of 2 for today.

*May catch in a squat

*Focus on hip contact and speed under bar

*Grab the bar with your shoulders

WOD

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

20 Push-Ups

10 Hang Cleans @ 115/75

20 Reverse Lunges

10 Push Press @ 115/75

*Should be able to go unbroken on barbell movements

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

5/8/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Banded Side Steps

10 Banded Goodmorning

10 Banded OH Pull-A-Parts

Mobility

Warm-up (No Measure)

Assisted Squat at Rig x 1 min

Hanging T-Spine w/ Partner x 30 sec

Strength

Overhead Squat (3-3-3-3)

2 Warm-Up Sets

10 @ BB

5 @ Light Weight

then

Build to heavy 3 with good technique

WOD

Metcon (Time)

200m Run

21 OH Squats 135/85

200m Run

15 OH Squats

200m Run

9 OH Squats

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

5/6/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

20 Reverse Lunges

10 Goodmornings

10 Air Squats

10 Glute Bridge

10 Push-Ups

10 Iron Cross

10 Scorpions

20 Sec Dead Hang

Mobility

Warm-up (No Measure)

3 Position Couch Stretch

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
This will be done partner style.

-You may alternate the 400m run or you may run it all together.

-Split the reps up how you wish.

-You may partition the movemetns (ex. 5-10-15 x 20 rounds)

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

5/5/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs or 200m Run

10 Quad Pull + Lunge + Reach

10 Walking Hip Circles (fwd/bkwd)

5 Inchworm

10 Lateral Lunges

2 Rounds

10 Banded Squats

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Adductor Stretch

Upper Body Wall Stretch

Strength

Thruster (5-5-5-5)

10 @ BB

5 @ Light weight

Then

4×5 working sets

Increase weight as mechanics allow

WOD

Metcon (Time)

5 RFT

8 Thrusters 115/75

8 Burpees Over Bar

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Chest Stretch

5/4/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings (Rig)

5 Inchworms

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

20 Sec Hollow Holds

20 Sec Superman Holds

Mobility

Warm-up (No Measure)

Hamstring Floss w/ Lacrosse Ball

Box Piriformis Stretch

Accessory Work

Single Leg RDL (4×6 ea)

BB Curls 4×10

Banded External / Internal Rotation 3x10ea

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Warm-up (No Measure)

Cobra Stretch

Calf Stretch

5/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Passover

10 PVC Lat Pulls

10 PVC OH Rotations

2 Rounds

10 GHD Hypers

10 Band OH Band Pull-Aparts

10 Front/Lateral Raise (2.5/5lbs)

10 Scap Push-Ups

Mobility

Warm-up (No Measure)

LB Traps and Shoulders

Hanging T-Spine w/ Partner x30 sec

Skill

Handstand Work (No Measure)

Warm-up (No Measure)

*Handstands are beneficial for developing upper body strength and stability.

*Builds core strength and improves balance

*Improves body awareness

Options:

3-5 Sets x 20-30 sec holds

Freestanding Holds / Use Partner

Wall Holds

-Proper Kick Ups

Wall Climb Holds

Pikes Holds on Box

Standing DB Holds

WOD

Metcon (Weight)

Every 3 min for 15 Min

8 Deadlift @ 275/165

12 SA DB/KB Push Press 50/35
Score is weight for Deadlift.

Put your KB weight in the notes

Cool Down

Warm-up (No Measure)

Rig Hamstring

Banded Arms

5/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Walking Lunges

10 Goodmorning

10 Iron Cross

10 Scorpion

2 Rounds

10 Banded Squats

30 Sec Front Plank

10 Push-Ups

Mobility

Warm-up (No Measure)

Banded Squat Therapy

Banded Hip External Rotation

Strength

Back Squat (10-8-8-6-6)

10 @ 50%

8 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

Rest as needed between sets

WOD

Metcon (Time)

3 RFT

400m Run

8 Power Clean 165/105

16 Ring Dips

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch