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

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

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

**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

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

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

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

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

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

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

*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

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