CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees each

10 Butt Kicks each

10 Pogos

2 Rounds

10 Squats

5 Vertical Jumps

30 Sec Plank

Mobility

Warm-up (No Measure)

Forward Fold x 1 min

Adductor x 30 sec ea

Strength

2 Cleans + 2 Front Squats (1-1-1-1-1)

2-3 warm up sets

Start around 60% of clean

Rest 1:30-2 min

WOD

Metcon (Time)

5 Rounds

200m Run

12 Hang Power Cleans 95/65

8 S2OH 95/65

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Spiderman

10 Huggers

10 Arm Swings

2 Rounds

10 Jump Squats

5-10 HR Push Ups

10 Crunches

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

OH Tricep/Lat Stretch x 30 sec ea

Strength

1/2 Kneeling Single Arm DB Press (4×8-10ea )

Pressing side is the side with the knee down.

MB Russian Twists 3×20

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpee

10 Pull Ups

10 Sit Ups

Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

40 DU / 80 SU

10 HR Push Up

10 MB Reverse Lunge 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

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 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squat

5 Hang Jump Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 OH Squat

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x30 sec ea

Squat Hold x 30 sec ea

Strength

Snatch (2-2-1-1-1-1)

Build to heavy single

Perform set every 1:30

May squat or power snatch

WOD

Metcon (Time)

4 Rounds

15 Deadlift 135/85

15 Wall Balls 20/14

200m MB Run

Cool Down

Warm-up (No Measure)

Forward Fold

Couch Stretch

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 Pogos

10 Knee Pulls

10 Good Morning

10 Reverse Lunge

10 Huggers

10 Arm Swings

Bring Sally Up

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Seated Forward Fold

Chest Stretch

WOD

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

30 DB Snatch 50/35#

30 DB Goblet Squat

200m Run

20 Ring Rows

20 Push Ups

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 (ea)

10 Pogos

10 Lunges

10 Leg Cradles

10 Squats

5 Walkout Push-Up

10 Lateral Lunge +Rotate

10 Huggers

10 Arm Circles

Mobility

Warm-up (No Measure)

Calf and Ankle Stretch x 30 sec ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

WOD

9/11 Memorial WOD (Time)

2001 M Row

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee C2B

11 Power Cleans 175/125

11 HSPU

11 KB Swings 53+/35+

11 T2B

11 Deadlifts 175/125

11 Push Jerk 125/85

2001 M Run
Scale movements accordingly!

**You may also choose to run in the beginning and the end

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squats

10 Trunk Twists

2 Rounds

8 KB RDL

8 KB Russian Swing

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Strength

Floor Press (4×10 )

use 1 DB or 2

Lay on back with knees bent

Tap elbow to floor then press

Barbell Goodmornings (4×10)

Place bar on back

Make sure to keep bar over your feet when you hinge

May also use a plate or band

WOD

Metcon (Time)

800m Odd Object Carry

KB/ DB / Slam Ball / Plate

Conditioning

1 Mile Run (Time)

Optional

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200 M Run

10 Knee Pulls

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 Rolling Hamstring

10 HR Push Ups

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Kneeling Hip Flexor

Strength

DB Step-Ups (8-8-6-6 ea)

For step ups you may hold weight at your side or on your shoulder

Plank Ups 3×10-20 reps

*Start on elbows then press up to high plank

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

8 Burpee Box Overs

12 Goblet Lunge 53/35

Back Lot Run

*If no box do 10 Burpees

Cool Down

Warm-up (No Measure)

Chest Stretch

Figure 4 Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Good Morning

10 Huggers

10 Arm Swings

2 Rounds

5 Pike Push Ups/HR Push Ups

20 Pogos

10 Split Squats (5 each )

Mobility

Warm-up (No Measure)

OH Tricep Lat Stretch

Calf Stretch

Strength

Shoulder to Overhead (5-4-3-2-1-1)

Any form of overhead press is acceptable.

-Push Press

-Push Jerk

-Split Jerk

*You may do any combo needed to complete the set at the heaviest weight possible that you can safely do.

Rest as needed

WOD

Metcon (Time)

21-15-9-6-3

Handstand Push Ups

100-80-60-40-20

Double Under’s

*200-160-120-80-40 for SU

*HSPU Scaling

-Pike Push Ups (floor/feet elevated)

-Seated DB OH Press

-HR Push Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kick

10 Good Mornings

10 Reverse Lunges

10 Spiderman

10 Scorpions

10 Huggers

10 Arm Circles

2 Rounds

5 Pull-Up / Ring Row

10 Air Squats

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Thread the Needle x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*Split reps as you wish

*Both partners must run the 400m

*May modify pull ups with ring rows or bent over rows

*If solo you may do the full thing or modify rounds down

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Good Morning

10 Spiderman

10 Lateral Lunges

10 Huggers

10 Arm Swings

10 Push Ups

10 Jump Lunges

10 Skater Jumps

5 Up Downs

PVC

5 Shoulder Press

5 Push Press

5 Snatch High Pulls

5 Power Snatch

Mobility

Warm-up (No Measure)

Chest Stretch

OH Tricep /Lat Stretch

WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

20 Push Press 95/65

20 Burpee Over Bar

20 Power Snatch

Cut reps in half if doing solo

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs