CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Trunk Twists

10 Deadlift

5 Hang High Pulls

5 Hang Clean

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

OH Tricep / Lat Stretch x 30 sec ea

Strength

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

Start at 65-70% of Hang Clean

Build to heavy set

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
HSPU Modifications

-Target

-Seated Press

-Pike

-HR Push Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Good Morning

10 Spiderman

10 Hip Bridge

10 Jump Squats

20 Pogos

10 Rows or Pull Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Calf Stretch

WOD

Metcon (Time)

Coach Thomas’ Bday WOD

Buy In: 32 Burpees

3 Rounds

9 C2B

26 Wall Balls

88 DU / 176 Singles

Cash Out: 32 Burpees

*If doing this as a partner workout make it 5 Rounds & make burpees 40 reps

Modify C2B with regular pull ups or ring rows.

Sorry I can’t be there to do it with you!

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Skaters

10 Passovers

10 Around the World

10 Good Morning

10 OH Squats

5 Snatch High Pulls

5 Power Snatch

5 Snatch Balance

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor w/ OH Reach x 30 sec ea

Downward Dog x 30 sec

Calf Stretch x 30 sec ea

Strength

1 Snatch + 3 OH Squats (1-1-1-1-1)

Build in weight as techique allows

IF unable to performa OH Squat you may do power clean + 3 Front Squats

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 OH Squats 115/75

10 Bar Facing Burpees

200m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull

10 Leg Cradles

10 Good Morning

10 Lateral Lunge

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

20 Plank Shoulder Taps

10 Ring Rows

Mobility

Warm-up (No Measure)

OH Tricep/Lat Stretch x 30 sec

Figure 4 Stretch x 30 sec

Strength

Strict Pull-Ups (Reps) (4 x max )

Go for max reps each set (record highest set)

Use bands if needed

DB Lateral Lunge (8-8-6-6 each leg )

Focus on proper depth and positioning

Use weight as possible

WOD

Metcon (AMRAP – Rounds and Reps)

Partner – 15 Min AMRAP

P1 = Back Lot Run / P2 = Front Plank (then switch)

P1 = 25 Air Squats / P2 = Plate Hold Overhead (then switch

Then….

P1/P2 = 20 sec Hollow Hold (together)

Repeat.

Solo – 15 Min AMRAP

Back Lot Run

45 sec Front Plank

25 Air Squats

20 sec Hollow Hold

Cool Down

Warm-up (No Measure)

Banded Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees ea

10 Butt Kicks ea

10 Pogos

10 Good Morning

10 Lateral Squat

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5-10 HR Push Ups

10 Hip Bridge

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Wide Leg Forward Fold x 30 sec

Strength

DB RDL (8-8-6-6)

Hold 2 DB’s or KB’s

Build in weight over 4 sets

**Side Plank Hip Ups 3×10-15 each side

*Side plank with top hand on hip. Drop bottom hip to floor then drive top hip up. Like a side crunch.

WOD

Metcon (Weight)

Every 3 min x 5 Rounds

15-20 Push Ups

15 Russian Swings (53/35)

8 Burpees

*Score KB Weight

*If unable to complete and have a good rest then cut your reps down.

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 Good Morning

2 Rounds

10 Split Squats

5-10 Pike Push Ups

20 Russian Twists

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Thread the Needle x 30 sec ea

OH Tricep/Lat Stretch x 30 sec ea

Strength

Split Squat (8-8-6-6 each )

May hold weight goblet style, or at your side

Use a pad for your knee if you need to. May sub SL RDL if needed.

Strict HSPU (4x max reps )

Cap at 10 reps

Use a target if needed.

Modification would be…

Pike Push Ups or

RX HR Push Ups (no knees)

WOD

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

400m Run

16 Hang DB Snatch (50+/35+)

10 SA DB Push Press

8 Goblet Squats

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Good Morning

10 Lateral Lunge

10 Air Squats

10 Huggers

10 Arm Swings

2 Rounds

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Clean (3-3-2-2-1-1)

May squat or power

Rest as needed between sets

WOD

Awful Annie (CFC Version) (Time)

50-40-30-20-10

Double Under’s

Abmat Sit Ups 20/14

5-4-3-2-1

Cleans (225/135)

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees ea

10 Butt Kicks ea

10 Pogos

10 Good Morning

10 Squats

10 Reverse Lunges

10 Push Ups

10 Rocking Calf Raises

10 Trunk Twists

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Couch Stretch

Calf Stretch

Chest Stretch

WOD

Metcon (Time)

1600m Run (1 mile)

50 Air Squats

800m Run

50 Push Ups

400m Run

50 Sit Ups

200m Run

50 Lunges

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Jump Rope

10 Huggers

10 Arm Circles

10 Arm Swings

10 Cuban Press

10 Good Morning

10 Spiderman

10 V-Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Downward Dog x 30 sec

Thread the Needle x 30 sec ea

Chest Stretch x 30 sec ea

Skill

Handstand Work (No Measure)

3-4 Sets x 30 Sec Holds

Holds on the Wall

– Focus on stacking everything

– Head between the arms

– Squeeze core, glutes, quads

Wall Walks 3×30 sec

– Walk feet up as high as possible

– Try to get everything as straight as possible

BB OH Holds 3×30 sec

– Standing with BB OH

– Add weight as needed feel you core and shoulders work

– Head must be through the window

Ring Dips (No Measure)

3 Sets

RX x 6-10

Banded x 6-10

Feet x 8-10
*May also do dips on a box or bench

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 T2B

16 One Arm DB Rows (8ea) 50+/30+

24 DB Hop Overs

*Sub knee tucks or v ups

*Sub pogos for hop overs

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll x 3 Min

10 Good Morning

10 Leg Cradles

10 Lateral Squats

10 Trunk Twists

10 SL RDL each

10 Spiderman

10 Hip Bridge

10 Huggers

10 Arm Circles

Mobility

Warm-up (No Measure)

Groin + Hamstring x5 reps each (hold each fore 5 sec

Forearm Stretch x 30 sec

Strength

Single Leg RDL (3x8ea )

Use BB or 2 DB’s

BB or DB Curls 3×10-12

Alt V-Ups 3×8-10 each leg

WOD

Metcon (Time)

Partner Version

3 Rounds

P1 = 18 KB Swings (53/35) / P2 = Wall Sit (then switch with partner

P1 = 200m Run / P2 = Farmer Hold (then Switch

Solo Version

4 Rounds

18 KB Swings 53/35

200m Run

100m Farmer Carry

Cool Down

Warm-up (No Measure)

Forearm Stretch

Couch Stretch