7/13/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squats

10 Trunk Twists

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

Front Rack Lunge + Push Press (3-3-3-2-2)

Reverse Lunge on each + 1 Push Press = 1 rep

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

8 Burpee Over Bar

8 Bent Over Rows 115/65

Back Lot Run

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Seated Forward Fold

Chest Stretch

7/11/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Huggers

10 Arm Circles

10 Arm Swings

10 Trunk Twists

10 Good Morning

10 Air Squats

10 Sit Ups

10 Push Ups

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor

Figure 4 Stretch

Chest Stretch

Calf Stretch

WOD

Metcon (Time)

1 Mile Run

200 Squats

150 Sit Ups

100 Push Ups

50 Burpees

*You may choose to run at the beginning or end of the workout.

*Split reps with partner, both must run

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

Chest Stretch

7/10/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Huggers

10 Arm Swings

10 Spiderman

10 Lateral Lunges

5 Inchworms

10 SL Hip Bridge ea

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Downward Dog

BB Warm-Up

Warm-up (No Measure)

3 Point Pause Cleans x3 Reps

– Shin

– Knee

– Hip

Power Cleans x 5

Front Squat x 5

Push Press x 5

Back Squat x 5

WOD

Bear Complex (5 Rounds of 7 Unbroken Reps )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
The actual bear complex workout is to perform all the movements together with is 1 rep a total of 7x unbroken.

You build in weight as possible.

Rest as much as you need to in between rounds for a total of 5 rounds

30 Minute Cap

Cool Down

Warm-up (No Measure)

Couch Stretch

Forward Fold

Hamstring Stretch

7/9/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Good Morning

10 Reverse Lunges

10 Trunk Twists

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5 HR Push Ups

10 Squats

20 Russian Twists

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Laying Chest Stretch x 30 sec ea

Strength

Floor Press (4×10-12)

BB Curls 3×10-12

Front Planks 3×30 sec

WOD

Metcon (Time)

Buy In: 800m Run

3 Rounds

20 Sit Ups

15 KB Swings 53/35

Cash Out: 800m Run

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/8/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Lunges

10 Good Morning

10 Spiderman

10 Passovers

10 Around the World

10 Shoulder Press

10 Back Squat

10 Trunk Twists

5 Snatch Pulls

5 Snatch High Pulls

5 Power Snatch

Mobility

Warm-up (No Measure)

Downward Dog x 30 sec

Thread the Needle x 30 sec ea

Strength

1 Snatch Pull + 1 Power Snatch (1-1-1-1-1)

BB warm Up

2 Build up sets to starting weight

Should be around 50-60% of Power Snatch

WOD

Metcon (Time)

200m Run

20 Hang Power Snatch 95/65

200m Run

20 Push Press 95/65

200m Run

20 Hang Power Snatch

200m Run

20 Push Press

200m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf Stretch

7/7/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Good Morning

10 Spiderman

10 Trunk Twists

10 SL RDL each

2 Rounds

20 Plank Shoulder Taps

10 Hip Bridge

20 Crunches

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Kneeling Hamstring x 30 sec ea

Strength

Stagger Stance RDL’s (3×10 (5 ea leg) )

One foot out in front of the other. Make sure both knees stay bent and drive hip back.

Will mostly in front leg

Plate Skull Crushers 3×10-15

SL Lower w/ Plate Over Chest 3×12-16

WOD

Metcon (AMRAP – Reps)

9 Min AMRAP

3 Burpees

3 Deadlift 205/145

5 Burpees

5 Deadlift

7 Burpees

7 Deadlifts

etc…

Reps Complete

11’s = 70

13’s = 96

15’s = 126

Cool Down

Warm-up (No Measure)

Banded Legs

7/6/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Air Squats

10 Good Morning

10 Trunk Twists

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Adductor x 30 sec ea

Strength

3 Front Squat + 1 S2OH (1-1-1-1-1)

Build in weight as possible.

Weight dependent on overhead

WOD

Metcon (Time)

400m Run

3 Rounds

6 Thrusters 95/65

6 Pull Ups

*Repeat 3x

*Score is time

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

7/4/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull Lunge + Reach

10 Leg Cradle

10 Lateral Lunges

10 Spiderman

2 Rounds

10 Squats

10 Good Morning

5-10 Push Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Calf Stretch x30 sec ea

WOD

1776 (Time)

7 Rounds

4 Clean and Jerks 185/135

17 Push Ups

Straight Into…

76 Wall Balls 20/14

243 DU / SU

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

7/3/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Good Morning

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5 Vertical Jumps

5 HR Push Ups

Mobility

Warm-up (No Measure)

Downward Dog

Thread the Needle

Strength

1 Snatch + 1 Hang Snatch (1-1-1-1-1-1)

Every 90 sec x 6 sets

Start around 50-60%

Build to 75%

WOD

Metcon (Time)

7 Rounds

7 Power Snatch 115/75

4 Burpee Over Bar

20 Sit Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Cobra Stretch

7/2/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Good Morning

10 Split Squats each leg

10 Sit Ups

10 Hip Bridge

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Kneeling Hamstring x 30 sec ea

Strength

Split Squat (3×6-10ea leg )

Hold weight at chest or at your side

Renegade Row (3×6-10 ea arm )

1 arm at a time or alternating

Superset w/

Hollow Holds 3×20-30 sec

WOD

Metcon (Time)

Lovestrong Memorial WOD

3 Rounds (for his children)

6 Air Squats (for June) **May add weight

23 Push Ups (for date)

20 Sit-Ups (for year)

300 Meeter Run (his #3)

Justin Love was the head basketball coach at Mascoutah High School who recently passed away unexpectedly. He was only 41 and had a wife and 3 kids. We do this workout in his memory!

Cool Down

Warm-up (No Measure)

Chest Stretch x 30 sec

Couch Stretch x 30 sec ea