WOD

10/7/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

ATTENTION! PARTNER WOD STARTS AT 8:30AM TODAY!

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Air Squats

10 Goodmornings

10 Reverse Lunges

10 Jump Squats

10 Ring Rows

15 Sit-Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool Down

Warm-up (No Measure)

Banded Legs

10/6/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250M Row or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Huggers

10 Arm Circles

10 Arm Swings

10 Air Squats

10 Hip Bridge

30 Sec Front Plank

30 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Banded Internal Rotation x 30 sec ea

Banded Lat x 30 sec ea

Strength

Shoulder Press (5-5-3-3-1-1)

5 @ 60%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

WOD

Metcon (Time)

50-40-30-20-10

DU

5-4-3-2-1

DB Man-Makers 55/35

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch

10/5/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

3 Rounds

10 Goodmornings

10 Push-Ups

20 Crunches

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Mobility

Warm-up (No Measure)

Lacrosse Ball Shoulders and Traps x 3min

Accessory Work

Warm-up (No Measure)

Banded Shoulder Series

(3 Rounds x 8 ea)

*Reverse Fly’s

*Banded Y’s

*Internal/External Rotation

Strength

Single Arm DB Row (4x8ea)

*Use a box or bench for support.

Single Leg RDL (4x8ea)

*Focus on hinging at the hip and to not round the back

1/2 Kneeling Single Arm DB Press (4x8ea)

*In 1/2 Kneeling postion hold 1 DB on opposite side of knee that is up.

*Maintain good posture and tight core

Cool Down

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Banded Arms x 30 sec ea

10/4/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll – Quads, Back, Calves

3 Down and Backs

10 Quad Pulls

10 Walking Lunges

10 Leg Cradles

10 Leg Swings

2 Rounds

10 PVC OH Squats + Band

10 OH Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Thread the Needle + T-Spine x 10 ea

Downward Dog x 30 sec

Weightlifting

Overhead Squat (3-3-3-3)

2 Warm Up Sets

Build to heavy 3 with good technique

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle Stretch

10/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

5 Inchworms

10 Spiderman

10 Goodmornings

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

20 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Figure 4 Stretch x 30 sec

Strength

Deadlift (5-5-3-3-1-1)

5 @ 60%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

WOD

Metcon (Time)

Buy In: 500m Row

Then….

22-16-10

Goblet Lunge 55+/35+

Pull-Ups

V-Ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

10/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Push-Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Chest Opener x 30 sec ea

Banded Tricep x 30 sec ea

Strength

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

5 @ 60%

5 @ 70%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 90+%

Rest 2 min

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Push Press 135/95

15 Sit-Ups 20/14

200m Run

Cool Down

Warm-up (No Measure)

Chest Stretch

Calf and Ankle Stretch

9/30/2017

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m M Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings

10 Goodmornings

10 Squats

10 Pull-Up or Ring Row

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

WOD

Metcon (Time)

1 Mile Run

50 Power Cleans 95/65

50 Push-Ups

50 Reverse Lunges

50 Ring Rows

1 Mile Run

*May scale run to 800m if needed

*Both partners run at same time

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

9/29/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Hug + Lunge + Twist

10 Leg Cradles

10 Goodmorning

10 Spiderman

15 Banded Squats

15 DB Shoulder Press

20 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Banded Squat Therapy x 1 Min

PVC Front Rack Stretch x 30 sec ea

Strength

Front Squat (5-5-3-3-1-1)

5 – 70%

5 – 75%

3 – 80%

3 – 85%

1 – 90%

1 – 90+%

WOD

Metcon (Time)

21-15-9

Front Squat 135/95

HSPU

T2B

Scale:

HSPU – Seated DB Shoulder Press, Pike on Box

T2B – Knee Raise, Laying Knee Tucks

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

9/28/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

10 Knee Pulls

10 Leg Cradles

10 Goodmorning

10 Reverse Lunges

2 Rounds

10 Band Pull-A-Parts (Front)

10 Band Pull-A-Parts (OH)

10 Banded Squats

Mobility

Warm-up (No Measure)

3 Min Foam Roll / Lacrosse Ball

3 Position Couch Stretch x30 sec ea

Upper Body Wall Stretch x30 sec

Chest Stretch x 30 sec ea

Conditioning

Metcon (Weight)

OUTSIDE WOD!

4 Rounds (1 Min Stations)

Wall Balls 20/14

Cal Row

Single Arm OH Carry (53/35)

Shuttle Run

KB Swings (53/35)

1 Min REST
Score your weight for your Kettlebell

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

9/27/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Leg Swings ea

2 Rounds

10 Squats

10 Banded Goodmorning

10 Band Pull-A-Parts

10 PVC Passovers

10 PVC Lat Pulls

10 OH Rotations

Mobility

Warm-up (No Measure)

Partner T-Sprine x 30 sec

Figure 4 Stretch x 30 sec

Weightlifting

Hang Snatch (2-2-2-2-2)

*Build to todays heavy set of 2

*May hang power or squat

*Rest 1:30-2:00 min

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

40 DU / 80 SU

4 Squat Snatch 155/85

4 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch