11/7/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
10 Jumping Jacks
10 High Knees ea
10 Butt Kicks ea
10 Pogos
10 Knee Pull
10 Quad Pull
10 Leg Cradle
10 Good Morning
Tabata (8 Total Rounds Alternating)
Side Shuffles
HR Push Ups
Sit Ups
Squats
Mobility
Warm-up (No Measure)
Seated Forward Fold x 1 min
Thread the Needle x 30 sec ea
WOD
Metcon (Time)
60/50 Cal Row
50 Russian KB Swings 53/35
40 Box Step Overs 24/20
30 T2B / Knee Tucks
20 Burpees
30 MB Sit-Ups 20/14
40 Box Step Overs 24/20
50 DU / 100 Singles
60 MB Russian Twists 20/14
**If you don’t start on the row you can finish with it. If large group select a few to do in the middle.
Cool Down
Warm-up (No Measure)
Foam Roll
Recovery Stretches of your choice
11/6/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
10 Jumping Jacks
10 Split Jacks
10 Pogos
10 Side Shuffles
10 Quad Pull
10 Leg Cradle
10 Good Morning
10 Squats
2 Rounds
5 Jump Squats
10 Reverse Lunges
10 Ring Rows
Mobility
Warm-up (No Measure)
Kneeling Hip Flexor x 30 sec ea
Figure 4 Stretch x 30 sec ea
Calf Stretch x 30 sec ea
WOD
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
Cool Down
Warm-up (No Measure)
Couch Stretch
Calf Stretch
Banded Arms
11/5/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 High Knees ea
10 Butt Kicks ea
10 Pogos
10 Squats
10 Good Morning
10 Spiderman
10 Hip Bridge
5-10 Push Up + Downward Dog
20 Russian Twists
10 Lunges
10 Trunk Twists
Mobility
Warm-up (No Measure)
LB Chest and Shoulders x 2 min
Chest Stretch x 30 sec ea
Accessory Work
Ring Push-Ups (4×10-15 )
Get rings as low as possible
Keep core braced
Russian Twists 3×30 (use plate or MB)
Band Pallof Holds 3×20 sec ea
**Superset all movements
WOD
Metcon (3 Rounds for reps)
Tabata
Back Squat (45/35) x8
Rest 1 min
Cal Row x8
Rest 1 Min
Reverse Lunges x8
Complete an 8 round tabata for each movement
1 min rest between movements
*Score the lowest number for each movement
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
11/4/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run/250m Row/ 10-15 Cal Bike
10 Quad Pull + Lunge + Reach
10 Leg Cradles
10 Spiderman
10 Iron Cross
10 SL RDL ea
10 Cuban Press
2 Rounds
8 SL Bridge each
20 Sec Side Plank each
Mobility
Warm-up (No Measure)
Kneeling Hip Flexor + Hamstring x 30 sec ea
Thread the Needle x 30 sec ea
Strength
Single Leg RDL (4x6ea )
Use barbell
Focus on proper hip hinge, do not bend at the back and reach for the floor.
DB Lateral Lunge (4x6ea)
Hold MB or DB at Chest
Focus on depth and keeping side leg straight
Pair with…
Hollow Rocks 3×20
WOD
Metcon (Time)
Buy In: 400m Run
6 Rounds
6 DB Snatch 70/50
30 DU
Cash Out: 400m Run
Cool Down
Warm-up (No Measure)
Banded Hamstrings
Banded Posterior Shoulder
Calf Stretch
11/3/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 Passovers
10 Around the World
10 Lat Pull
10 Shoulder Press
10 Good Morning
10 Reverse Lunges
10 Trunk Twists
2 Rounds
20 Sec Hollow Holds
20 Sec Supermans
Mobility
Warm-up (No Measure)
LB Shoulders x 2 min
Chest Stretch x 30 sec ea
Front Rack on Wall x 30 sec ea
Strength
Handstand Push-ups (4×5-10 reps )
*Deficit
*RX
*Head to Target
*Seated DB Press
*Pike on Box
Band Pull A Parts 3×12-15
Side Plank Dips 3×10-15ea
WOD
Metcon (Weight)
15 Min EMOM
Min 1 = 14 SA DB Hang Cleans 50/35
Min 2 = 10 Burpee Over DB
Min 3 = 14 Goblet Reverse Lunge 50/35
*DB hang clean can either be alternating or split half and half
*Adjust burpee number if unable to complete in 40 sec
*Alternating steps on the lunge
Cool Down
Warm-up (No Measure)
Banded Arms
Couch Stretch
11/2/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
100 Jump Rope
10 Knee Pulls
10 Quad Pulls
10 Good Morning
10 Squats
10 Spiderman
10 Huggers
10 Arm Circles
2 Rounds
5 Pull Ups / Rows
5-10 Push Ups
10 Sit Ups
Mobility
Warm-up (No Measure)
Figure 4 Stretch x 30 sec ea
Adductor Stretch x 30 sec ea
Strength
Clusters (3-3-2-2-1-1)
Squat Clean Thrusters
Build to heavy set
*May power clean then thruster if needed.
*Does not have to be touch n go
WOD
Metcon (Time)
5 Rounds
9 Thrusters 95/65
15 Pull Ups
21 Sit Ups
Scale Pull Up reps or go ring rows or jumping pull ups
Cool Down
Warm-up (No Measure)
Banded Arms
Couch Stretch
10/31/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run or 250m Row
10 High Knees ea
10 Butt Kicks ea
10 Pogos
10 Side Shuffle
10 Good Morning
10 Air Squats
10 Reverse Lunges
10 Lateral Lunges
10 Trunk Twists
10 Huggers
10 Arm Circles
10 HR Push Ups
10 Laying Tucks
10 Ring Rows
Mobility
Warm-up (No Measure)
Figure 4 Stretch x 30 sec ea
Seated Forward Fold x 1 min
Chest Stretch x 30 sec ea
WOD
Metcon (Time)
For Time:
31 Goblet Squats 53/35
10 Burpees
31 Front Rack KB Lunge 53/35
10 T2B
31 SA KB Push Press 53/35
10 KB SDHP 53/35
31 Russian KB Swings 53/35
10 Goblet Squats 53/35
31 T2B
10 Burpees
*Must Row 500m or Bike 31 Cals sometime
during the workout
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
10/30/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run, 250m Row, 10-15 Cal Bike
10 Knee Pull
10 Quad Pull
10 Leg Cradles
10 Good Morning
10 Huggers
10 Arm Circles
BB Warm Up
1 Rounds
5 RDL
5 Press
5 Back Squat
1 Round
5 Bent Over Row
5 Hang Cleans
5 OH Squat
Mobility
Warm-up (No Measure)
Assisted Squat x 1 min
Seated Forward Fold x 1 min
Chest Stretch x 30 sec ea
WOD
Metcon (Time)
Monster Mash
80 Wall Balls 29/14
60 Push Ups
40 MB Reverse Lunges 20/14
20 OH Squats 135/85
On 20:00 start 2nd part
If you finish first part in 15 min you get 5 min rest.
*Score time for each part
Metcon (Time)
2 Rounds
25 Deadlifts 205/135
35 MB Sit Ups 20/14
45 DU / 90 SU
**40 Min Cap for everything
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
LB / Foam Roll
10/29/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
3 Min LB / Foam Roll
10 Passovers
10 Around the World
10 Shoulder Press
10 Good Morning
10 Trunk Twists
2 Rounds
10 Band Pull A Parts
20 Plank Shoulder Taps
10 Hip Bridge
Mobility
Warm-up (No Measure)
Ring Lat Stretch x 30 sec ea
Front Rack on Wall x 30 sec ea
Skill
Handstand Work (No Measure)
10 Min of Practice
Hold for 20-30 sec per attempt
Rest as needed between
*Free Standing
*Wall Support
*Wall Climbs
*Pike Holds on Box
*OH DB or BB Hold
*Focus on keeping core engaged
*Press through the floor and get head through your arms
Accessory Work
GHD Hip Extensions (3×10-12)
May add weight with MB or plate
BB Curls 3×10-12
WOD
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
20 Mtn. Climbers
10 Side Shuffles
10 Ring Rows
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
LB or Foam Roll Work
10/28/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
10 Jumping Jacks
10 Pogos
20 Mtn Climbers
10 Up Downs
2 Rounds
10 Band Good Morning
10 Push Ups
10 Reverse Lunges (5ea)
10 Alt. V-Up (5ea)
Mobility
Warm-up (No Measure)
Adductor x 30 sec ea
Figure 4 Stretch x 30 sec ea
Strength
Back Squat (3-3-3-3-3)
-Build to heavy set of 3
T-ry to go heavier than you did the last time we did back squat.
-Working on building our strength back up.
10-12 Minutes to complete
DB Bulgarian Split Squat (4x5ea )
Rear foot elevated on a bench
Hold DB or KB in each hand
Lower knee until front leg is parallel.
Single Arm DB Row (8-8-6-6ea )
Use the bench for support. Place one hand on the bench
WOD
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
8 Burpees
15 Squats
*Move fast
*try to start wod by :45 in
Cool Down
Warm-up (No Measure)
Couch Stretch
Figure 4 Stretch
Banded Legs