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 Cuban Press

10 Spiderman

10 Push Ups

20 Crunches

10 Hip Bridge

Mobility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Front Rack Stretch x 30 sec ea

Calf Stretch x 30 sec ea

Strength

Shoulder Press (4×5 )

Build in weight over 4 sets

These are meant to be strict

DB Reps = 8 per set

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

21 KB Swings

15 Goblet Squats

9 Pull Ups

30 DU / 60 SU

Cool Down

Warm-up (No Measure)

Chest Stretch

Seated Forward Fold

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 1 Min Jumping Jacks

10 Knee Pulls

10 Leg Cradles

10 Good Morning

10 Reverse Lunges

10 Huggers

10 Arm Swings

2 Rounds

10 Russian Swings

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Lat Stretch x 30 sec ea

Strength

Power Clean (10 Min to Work )

BB sets = 3-3-3-2-2

DB sets = 5-5-5-5-5

Build in weight as possible

DB’s adjust reps accordingly

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Deadlift

15 Burpee Over Bar

15 Tuck Ups

**Deadlift Recommended Weight (165/115)

Cool Down

Warm-up (No Measure)

Arm Stretches

Seated Forward Fold

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

REMINDER: NO Group Zoom Classes Today. Enjoy your Memorial Day! If you do end up doing a workout do something light especially if you’re still feeling it from Murph.

If you haven’t done Murph yet you may do so. Check out the details on Saturday in Wodify.

Warm-up

Warm-up (No Measure)

3-5 Min Soft Tissue Work

-Foam Roll

-LB

Stretches

Chest Stretch x 1 min

Lat Stretch x 1 min

Couch Stretch x1 min ea

Figure 4 Stretch x 1 min ea

*Perform your own warm up

WOD

Warm-up (No Measure)

10 Min Light Jog

or

For Completion

3 Rounds

200m Run

30 Sec Front Plank

20 Hip Bridge

20 Bicycle Crunch each leg

Cool Down

Warm-up (No Measure)

Perform the soft tissue work and stretches again

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Spiderman

10 Huggers

10 Arm Circles

3 Rounds

3 Pull-Ups

5 Push-Ups

10 Squats

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
**You may do this as a partner WOD or split the reps in half.

**Choose the version that is appropriate for your fitness level.

**This should be hard so don’t scale so much you miss the intent!

*May further adjust reps if you wish.

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea

Figure 4 Stretch x 1 min ea

Chest Stretch x 1 min ea

Lat Stretch x 1 min ea

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

For todays workout there will be no group Zoom classes. Complete this workout at your convenience for an active recovery day.

Saturday at 9am we will do Murph for those that can join. Modifications and scaled versions available.

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Good Morning

10 Leg Swings

10 Huggers

10 Arm Circles

3-5 Min Light Jog

Core

Warm-up (No Measure)

3 Sets for Completion

30 Sec Hollow Holds

30 Sec Handstand Holds or scaled version

30 Sec Wall Sit

10-15 Good Morning (BB, MB or Band)

*Rest as you need to between the sets

Mobility/Flexibility

Warm-up (No Measure)

Soft Tissue

– LB or Foam Roll for 3-5 minutes

Stretches

Chest Stretch

Lat Stretch

Figure 4 Stretch

Hip Flexor

Adductor Stretch

Calf Stretch

30-60 sec stretch on each movement

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Kang Squats

10 Huggers

10 Arm Swings

2 Rounds

10 Russian Swings

10 MB Squats

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Strength

Hang Clean + Jerk (10 min to work )

If doing barbell do sets in the 1-3 rep range building in weight as you can. Don’t worry about maxing out, just moving well.

DB version work in 3-6 rep range

WOD

Metcon (AMRAP – Reps)

(2 Rounds Each)

2 Min AMRAP

Wall Balls

30 sec rest

2 Min AMRAP

Up Downs

30 sec Rest

2 Min AMRAP

Russian KB Swings

30 sec rest

Score total reps completed over 2 rounds

Cool Down

Warm-up (No Measure)

Soft tissue work of choice

Couch Stretch

Seated Forward Fold

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Leg Cradle

10 Spiderman

10 Leg Swings

10 Lateral Lunges

10 Trunk Twists

10 Huggers

10 Arm Swings

Mobility

Warm-up (No Measure)

Calf Stretch x30 sec ea

Lat Stretch x 30 sec ea

Strength

DB Curl to Press (3×10)

Front Plank + Heel Lifts 3×20

Heel Touch Crunches 3×30

WOD

Metcon (Time)

2 Rounds

75 DU

40 Walking Lunges

25 KB High Pull

15 Burpees

Cool Down

Warm-up (No Measure)

Calf Stretch

Figure 4 Stretch

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 Cuban Press

10 Good Morning

30 Sec Front Plank

10 Hip Bridge

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Hip Flexor Stretch x 30 sec ea

Strength

Muscle Snatch (3-3-3)

Build in weight if possible

*Focus on pulling tall, no dip under bar on the catch

Power Snatch (3-3-3-3)

Build in weight as possible

BB = 3 reps

DB = 3-5 Reps each arm

*Focus on keep bar or DB close on the pull

*Work on foot work and pull yourself under bar or DB and punch out

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

14 Alt DB Snatch (from ground)

15 Sit Ups

16 Jump Lunges

Cool Down

Warm-up (No Measure)

Arms Stretches

Figure 4 Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Swings

10 Good Morning

10 Trunk Twists

2 Rounds

5 Rows or Pull Ups

8 Push Ups

10 Squats

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Lat Stretch x 30 sec ea

WOD

Metcon (Time)

400m run

3 Rounds of Cindy

600m Run

3 Rounds of Cindy

800m Run

3 Rounds of Cindy

1000m Run

3 Rounds of Cindy

“Cindy”

5 Pull Ups

10 Push Ups

15 Squats

Accessory Work

Warm-up (No Measure)

Optional Accessory Work

Front Plank 2-3×30 sec

3 Way Shoulder 2-3 x 10 ea

Cool Down

Warm-up (No Measure)

Arms and Legs Stretches

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Pogos

10 Air Squats

10 Reverse Lunges

10 Spiderman

10 MB Good Morning

10 HR Push Ups

10 Sit Ups

10 Russian Swings

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds)

20 Min EMOM

Min 1 = 15 Goblet Squats / Front Squats

Min 2 = 15 V-Ups / Tuck Ups

Min 3 = 15 HR Push Ups / 10 HR Push Ups

Min 4 = 15 DB Hang Clean & Jerk

*5 rounds of each

*Score total rounds completed

Accessory Work

Warm-up (No Measure)

Optional Accessory Work

2-3 Rounds

*10-20 Reps – Tricep of Choice – Dips, DB Kickbacks, Band Push Downs

*20 Plank Shoulder Taps

*30 Russian Twists

Cool Down

Warm-up (No Measure)

Arms and Leg Stretches of Choice