10/27/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Pogos
10 Good Morning
10 Squats
10 Lateral Lunges
10 Spiderman
10 Huggers
2 Rounds
10 Band Pull A Parts
10 Hip Bridge
30 Sec Plank
Mobility
Warm-up (No Measure)
Thread the Needle x 30 sec ea
OH Tricep/Lat Stretch x 30 sec
Strength
1 Clean + 2 S2OH (1-1-1-1-1-1)
-Build to a heavy set for the day.
-S2OH can be push press, push jerk or split jerk
WOD
Metcon (Time)
50/40 Cal Row (35/27 Cal Bike)
40 KB Swings (53/35)
30 Push Press (115/85)
20 Burpees
10 Bar Muscle Ups
*Bar Muscle Up Scale
-15 C2B or Regular Pull Ups
-15 Ring Rows
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
10/26/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
20 Jumping Jacks
20 Pogos
20 Mtn Climbers
10 Up Downs
10 Passovers
10 Around the World
10 Shoulder Press
10 Good Morning
10 OH Squats
10 Trunk Twists
5 Snatch High Pulls
5 Muscle Snatch
5 Power Snatch
Mobility
Warm-up (No Measure)
Couch Stretch x 30 sec ea
Wall T Spine x 30 sec
Strength
Snatch High Pull (3×3)
Build to heavy set of 3
Power Snatch (4×3)
Build to todays heavy set of 3
Do not have to be touch n go
WOD
Metcon (Time)
21-15-9
Power Snatch 95/65
Pull Ups
*Jumping Pull Ups or Ring Rows
Cool Down
Warm-up (No Measure)
Banded Arms
Banded Hamstring
10/24/20
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
Women’s Rx
Box 20″
KB 25#
BB 35#
WB 14#
May partner if desired
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
Foam Roll or LB
10/23/20
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
10/22/20
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
10/21/20
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
10/20/20
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
10/19/20
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
Focus is to work on strength in the pull and turn over.
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
10/17/20
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
10/16/20
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
Build in weight as possible
Rest 1-2 min
(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