CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

20 Line Hops

10 Side Shuffles

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squats

Mobility:

Thread the Needle x30 sec ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

Calf Stretch x 30 sec ea

**5 Min to set up equipment and do specific warm up on movements

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
1 Pood = 35lb

May partner if desired

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll or LB

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 min Jump Rope

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Spider-Man

10 Reverse Lunge

10 Huggers

10 Arm Swings

2 Rounds

10 Band Good Morning

5 HR Push Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

2 min LB Shoulders

3 Position Couch Stretch

Strength

3 Deadlift + 2 Hang Clean + 1 Jerk (1-1-1-1-1)

Build to heavy single for the day

Rest 1:30-2:00 min between sets

WOD

Metcon (Time)

21-15-9

Deadlifts 185/125

HR Push Ups

30 DU after each round

15-12-9

Deadlifts 205/145

HSPU

30 Sit Ups after each round

*Knees HR / Seated DB Press

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Hamstrings

Calf Stretch

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 Back Squats

10 Trunk Twists

2 Rounds

5-10 Ring Rows

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Thread the Needle x 30 sec ea

Seated Forward Fold x 30 sec

OH Tricep/Lat Stretch x 30 sec ea

Strength

BB Reverse Grip Bent Row (5×6 )

1 Warm Up set

Maintain strong posture

Banded Triceps 3×15-20

3 Way Shoulders 3×8-10ea

WOD

Metcon (Time)

400m Run into…

4 Rounds

20 Hollow Rocks

10 MB Squat Clean (20/14)

then…

400m Run into…

4 Rounds

10 SDHP (53/35)

20 Bicycle Crunch

Finish with 400m Run

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Cross Jacks

20 Line Hops

10 Side Shuffle Touches

10 Air Squats

10 Lateral Lunges

5 Push Up + Downward Dog

10 Hip Bridge

10 Sit Ups

10 Iron Cross

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 2 min

Couch Stretch x 30 sec ea

Strength

Front Squat (5-5-5-5)

2 Warm Up Sets

-Take from the rack

-Build to a heavy set of 5 for the day with good technique

-10-12 Minutes to complete

If more than 4 people, split into 2 groups.

DB Bench Press (10-10-10-10)

1 Warm Up Set

Build to heavy set of 10

Accessory Work

DB RDL (3×10)

Use 1 heavy DB or KB or 2 if needed

Band Biceps 3×15-20

Side Plank Dips 3×10-15

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row, 10-15 Cal Bike or Run 200m

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 SL Good Morning (RDL) each

10 Huggers

10 Arm Circles

2 Rounds

10 Plate Raises (25/15)

20 Plate Russian Twists (10ea)

10 Bird Dogs (5ea)

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Kneeling Hip Flexor x 30 sec ea

Calf Stretch x 30 sec ea

Strength

DB Step-Ups (4×20 (10 each) )

24/20 inch box

Hold DB how you wish

May alternate or do all 10 on one side and switch

Laying Tucks 3×10-15

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Box Overs 30/24

12 Plate G2OH 45/25

15 Sit Ups

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

20 Lateral Line Hops

10 Side Shuffle Touches

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Good Morning

10 Back Squat

5 Hang High Pulls

5 High Hang Muscle Snatch

Mobility

Warm-up (No Measure)

Downward Dog x 30 sec

Adductor Stretch x 30 sec ea

Strength

Hang High Pull (3-3-3)

Perform in a snatch grip

Launch bar from hip crease

Keep bar close at all times

Keep elbows above the bar

BB set then increase weight as possible.

High Hang Muscle Snatch (3-3-3)

Launch bar from the hip

Keep bar lose and stay tall in the turn over and catch

NO DIP UNDER THE BAR

BB set then add weight as possible

WOD

Metcon (AMRAP – Reps)

5 Min AMRAP

Cal Row or Cal Bike

Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Ring Rows

15 Air Squats

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Alt DB Snatches 50/35

30 DU / SU

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Jumping Jacks

10 High Knees ea

10 Butt Kicks

10 Front to Back Line Hops

10 Lateral Line Hops

10 Scissor Hops

10 Good Morning

10 Reverse Lunge

5 Push Up + Downward Dog

10 Sit Ups

10 Iron Cross

10 Hip Bridge

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Ring Lat Stretch x 30 sec ea

WOD

Metcon (Time)

10 Rounds

Back Lot Run

12 KB Swings 53/35

8 Pull Ups

If partnering this workout you will alternate rounds.

P2 will AMRAP 5 Burpees + 10 Sit Ups while partner 1 completes the round. Then partners switch.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees ea

10 Butt Kicks

10 Pogos

10 Air Squats

10 Good Morning

10 Reverse Lunges

10 Trunk Twists

10 Huggers

10 Arm Circles

5 Up Down (Kick back + Push Up + Jump Up + Squat)

10 Sit Ups

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Assisted Squat x 1 min

Strength

Man Makers (4×3 Reps )

DB Push Up

DB ALT Row

Jump UP to DB’s

Squat Clean Thruster

(10-12 Min to complete)

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

Figure 4 Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Spiderman

10 Good Morning

10 Lateral Lunge

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Front Plank

10 Hip Bridge

10 Ring Rows

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

DB Lateral Lunge (4x6ea )

6 Reps per side

Increase weight as technique allows

DB Curl to Press (4×8-10 )

Use 2 DB’s if possible

Bicycle Crunches 3×20 reps

– Both legs = 1 rep

WOD

Metcon (Weight)

12 Min EMOM

Min 1 = 20 Russian Swings 62/40

Min 2 = 15 Pike Push Ups / HR Push Ups

Min 3 = 20 Side Shuffles

Cool Down

Warm-up (No Measure)

Foam Roll

Banded Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Good Morning

10 Hugger

10 Arm Circles

2 Rounds

5 Jump Squats

5 Pike Push Ups

20 Russian Twists

Mobility

Warm-up (No Measure)

LB Shoulders x 2 min

Front Rack on Wall x 30 sec ea

Strength

Push Press (6-5-4-3-3)

6 @ 65%

5 @ 70%

4 @ 75%

3 @ 80%

3 @ 80+%

Take from the floor

Rest atleast 1:30 between working sets

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Run

10 Hang Cleans 135/85

8 Burpee Over Bar

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf Stretch