WOD

11/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20yd Bear Crawl

10 Walking Lunges

10 Walking Hamstring

10 Goodmornings

10 Trunk Twists

10 Huggers

10 Arm Circles

2 Rounds

10 Pull-A-Parts

10 Banded Fly’s

10 Air Squats

()

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Strength

Ring Push-Ups (4×10-15 reps )

MB Russian Twists 3×30

Side Planks 3×30 sec ea

WOD

Metcon (3 Rounds for reps)

Tabata

BB Back Squat

Rest 1 Min

Tabata

Cal Row

Rest 1 Min

Tabata

Reverse Lunges

**Tabata = 8 rounds

20 sec on / 10 sec off

*Score lowest round during each tabata

Back Squat = 10

Cal Row = 4

Reverse Lunge = 8

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

11/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Mtn Climbers

10 Jump Squats

10 Split Squats (5 ea)

10 Passovers

10 Around the World

10 Shoulder Press

5 Push Press

5 Push Jerk

5 Split Jerk

Strength

Push Press (3-3-3)

Warm Up to 60%

3 @ 60%

3 @ 70%

3 @ 80%

*1 dip and drive through the bar

Push Jerk (2-2-2)

2 @ 75%

2 @ 80%

2 @ 85%

*Dip, Drive, Dip

*Use legs to drive the bar, and push under once bar gets to top of head.

Split Jerk (1-1-1)

1 @ 85%

1 @ 90%

1 @ 90+%

*Dip, Drive, Split

*Same idea as push jerk but make sure you have fast feet to get under and land in stable position

WOD

Metcon (Time)

50-30-20 Abmat Sit-Ups

10-10-10 HSPU

(RX+ = Strict)

Cool Down

Warm-up (No Measure)

Banded Arms

11/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Lateral Lunges

10 Goodmorning

10 Iron Cross

10 Scorpion

2 Rounds

10 Banded Side Steps

10 Banded TY’s

30 Sec Front Plank

Mobility

Warm-up (No Measure)

3 Min LB Work – Traps, Shoulders

Strength

BB RDL (4×6)

Build to heavy set of 6

Maintain strong posture

Brace core hard before hinging

Inverted Rows (4×10)

-Lay under bar and pull chest to bar

-May bend knees if needed

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

9 Burpee Box Overs (24/20)

18 KB Swings (53+/35+)

Cool Down

Warm-up (No Measure)

Calf Stretch

Chest Stretch

Newborn Stretch

11/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

10 Passovers

10 Around The World

10 Behind the Neck Snatch Press

10 Goodmorning

10 Back Squat

Mobility

Warm-up (No Measure)

Lat Stretch x 30 sec ea

PVC OH Squat against wall or rig x10

Weightlifting

Snatch Pull (3-3-3)

3 Weighted Sets

Work on getting to power position and using legs to elevate the bar

Keep arms straight. Now elbow bend.

Snatch (3-3-3-3)

Build to heavy set of 3

Prefer you to work on catching in a squat.

May drop the bar every rep.

WOD

Metcon (Time)

21-15-9

Snatch (75/55)

Back Squat

Bar Hops

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

11/3/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladder Footwork

10 Knee Pulls

10 Leg Swings each at rig

10 Lateral Lunges

10 Goodmorning

10 Squats

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Calf Stretch x 30 sec ea

WOD

Metcon (Time)

100 DU

100 Cal Row

100 Sit-Ups

100 DB Snatch 50/35

100 DU

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

11/2/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Walking Spiderman

2 Rounds

10 Banded Squats

10 Diagonal Pull-A-Parts

15 Crunches

Mobility

Warm-up (No Measure)

Banded Assisted Squat or Goblet Assisted Squat x 1 min

Banded Lat Stretch x 30 sec ea

Strength

Alt. KB Thruster (4×12 (6ea arm) )

*Hold KB In Front Rack when squatting

*Every rep you will press 1 arm while other arm stays in front rack

*Alternate arms every rep

*Will challenge your coordination as well as how well you can keep a good position when squatting.

Accessory Work

Warm-up (No Measure)

Pallof Press Holds 3×20 sec ea

WOD

Metcon (Time)

10 down to 1

S2OH (135/95)

Box Jumps (30/24)

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

11/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

2 Rounds

10 Goodmorning

10 Air Squats

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Seated Forward Fold x 30 sec

Strength

Deadlift (6-6-4-4)

6 @ 70%

6 @ 75%

4 @ 80%

4 @ 85%

Warm up to 70% then begin working sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Strict Pull-Ups

6 HR Push-Ups

9 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

Hamstring on Rig

Couch Stretch

Chest Stretch

10/31/18

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 Leg Cradles

10 Walking Leg Swings

5 Inchworms

10 Spidermans

10 Scorpions

2 Rounds

10 Lunges

10 Air Squats

5-10 T2B or Knee Raises

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

WOD

Metcon (Time)

HAPPY HALLOWEEN!!

For Time:

100 DU / 200 Singles

10 Burpees

31 OH KB Walking Lunge 53/35

10 Toes to Bar

31 Burpees

10 OHKB Walking Lunges 53/35

31 KB Swings

10 Goblet Squats 53/35

31 T2B

100 DU / 200 SU

*Must Row 500m sometime

during the workout

Accessory Work

Warm-up (No Measure)

Optional Additional Work:

DB Reverse Lunges 3×10 ea

DB Curl to Press 3×10

Side Planks 3×30 sec ea

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

10/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Lateral Lunges

10 Goodmorning

10 Air Squats

10 Push-Ups

10 Sit-Ups

2 Rounds

10 Band Pull-A-Parts

10 Banded Side Steps

Mobility

Warm-up (No Measure)

2 Min LB Work – Traps and Shoulders

Weightlifting

Clean (3-3-3-3)

Build up to 70%

Working sets are 70-80%

Any form of clean is acceptable

Power Clean / Squat Clean / or any combination

WOD

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400m Run

8 Power Clean 135/95

12 HR Push-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

10/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

10 Passovers

10 Around the World

10 Goodmorning

5 Shoulder Press

5 Front Squat

5 Thrusters

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Calf Stretch x 30 sec ea

Strength

Front Squat (8-6-4-2)

8 @ 60%

6 @ 70%

4 @ 75-80%

2 @ 80-85%

WOD

Metcon (AMRAP – Rounds)

10 Min EMOM

5 Thrusters 115/75

5 Pull-Ups

Scale Pull ups to jumping or ring row

*No Bands

*if unable to complete the round in the minute. Finish it then take next round off.

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch