CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Goodmorning

2 Rounds

10 Squats

10 Crunches

5 Crawl Push Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Chest Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

30 SA DB Push Press

50 Sit Ups

70 Air Squats

*Split reps with a partner

*If doing solo split reps in half

Cool Down

Warm-up (No Measure)

Banded Legs and Arms

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Leg Cradles

10 Good Morning

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

5 RDL

5 Bent Row

5 Shoulder Press

**With BB

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Thread the Needle x 30 sec ea

Strength

RDL + Bent Row (5 sets )

5 RDL + 5 Bent Rows

Build in weight as possible

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 KB Swings 53/35

Cool Down

Warm-up (No Measure)

Banded Arms

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Trunk Twists

5 Push Press

5 Push Jerk

5 Split Squat each leg

10 Rocking Calf Raises

Mobility

Warm-up (No Measure)

PVC Front Rack x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

2 Push Press + 1 Push Jerk (1-1-1-1-1-1)

Build to heavy set

2 Warm up sets of 2 push press + 2 Push Jerk

WOD

Metcon (Time)

800m Run

50 Step Ups 24/20″

400m Run

40 Step Ups

200m Run

30 Step ups

*Substitute MB Lunge if no box

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Couch Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Goodmorning

10 Spiderman

10 Trunk Twists

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Sit Ups

8 SL Bridge Each

20 Russian Twists

Mobility

Warm-up (No Measure)

Downward Dog x 30 sec ea

OH Tricep Lat Stretch x 30 sec ea

Skill

Warm-up (No Measure)

Toes to Bar Work

2 sets = Kipping Swings (hollow to arch) x10 reps

Hanging Tucks 3-4×10

– Focus on kipping motion and staying active in arms and lats

Toes to Bar 3-4 x 6-10

– Focus big arch and pulling the bar towards your feet

– Tuck and kick

Superman’s 3-4 x 10 reps with pause

AT HOME:

2 Sets = Laying to Hollows x10-20 reps

3-4 Sets

10 Laying Toes to Bar (use broom or PVC)

10 Superman with Pause (use broom or PVC)

WOD

Metcon (Time)

21-15-9

Burpee Plate Hops

Ring Rows

100-75-50

DU

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Air Squats

10 Reverse Lunges

2 Rounds

5 Crawl Push Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Adductor X 30 sec ea

Strength

DB Lunge Squat Complex (5×5-8ea )

Reverse Lunge on each leg + Goblet Squat = 1 Rep

Flutter Kicks 4×20 each leg

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Passovers

10 Around the World

10 Shoulder Press

10 Deadlifts

10 Trunk Twists

10 Cuban Press

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec each

Downward Dog x 30 sec

Strength

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

Build to a heavy set

Weight will most likely be dependent on jerk weight

May do the same version with DB’s

WOD

Metcon (Time)

6 Rounds

9 Hang Clean 115/75

8 S2OH

7 Squat Bar Hops

Cool Down

Warm-up (No Measure)

Forward Fold

Banded Arms

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Back Lot Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Good Morning

Back Lot Run

10 Squats

5 Inchworms

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Squat Hold x 30 sec

Adductor x 30 sec ea

Kneeling Hip Flexor x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

Social Distance Partner WOD

22 Min AMRAP

Partner 1 – 400m Run

Partner 2 – AMRAP

– 5 Burpees

– 10 DB Hang Clean and Jerk

– 10 V-Ups

Partner 2 does as many rounds possible while partner 1 runs.

When the P1 returns they will pickup where P2 left off.

Score total rounds completed.

Cool Down

Warm-up (No Measure)

Forward Fold

Figure 4 Stretch

Calf Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Quad Pulls

10 Good Morning

10 Spiderman

10 Huggers

10 Arm Swings

5 Snatch High Pulls

5 Power Snatch

5 OH Squat

Mobility

Warm-up (No Measure)

PVC OH Tricep / Lat Stretch x 30 sec ea

Kneeling Hip Flexor x 30 sec ea

Strength

1 Snatch High Pull + 1 Power Snatch + 1 OH Squat (1-1-1-1-1)

Work on technique, build in weight as possible

2 Warm up sets

WOD

Metcon (Weight)

15 Min EMOM

15 Wall Balls 20/14

40 DU / 80 Singles

20 Push Ups

Cool Down

Warm-up (No Measure)

Calf Stretch

Chest Stretch

Couch Stretch

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Leg Cradles

10 Lateral Lunges

10 SL RDL each

10 Trunk Twists

10 Huggers

10 Arm Circles

2 Rounds

20 Plank Shoulder Taps

10 Air Squats

Mobility

Warm-up (No Measure)

Kneeling Hamstring

Adductor

Strength

Single Leg RDL (3x10ea )

Use DB, KB or BB

Superset all 3 movements

WOD

Metcon (Time)

400m Run

60 Russian KB Swings 53/35

50 Reverse Lunges (BW)

40 Ring Rows

30 Lateral Lunges

400m Run

Cool Down

Warm-up (No Measure)

Forward Folds

Kneeling Hip Flexor

Adductor

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pulls

10 Leg Cradles

10 Reverse Lunges

10 SL RDL

10 Huggers

10 Arm Circles

10 Jump Lunges

10 HR Push Ups

10 Sit Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

DB Step-Ups (4×10-8-6-6 each )

Side Planks 3×20 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 SA DB Thruster 50/35

10 MB Sit Ups 20/14

Rest 2 Min

7 Min AMRAP

10 MB Squat Cleans 20/14

10 SA DB Plank Rows 50/35

Cool Down

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Figure 4 Stretch x 30 sec ea