WOD

10/13/20

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 Good Morning

10 Back Squats

10 Trunk Twists

2 Rounds

10 Push Ups

10 Sit Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (4×5 )

2 Warm Up Sets

Build to moderately heavy set of 5

If group is bigger than 4, split into groups

You will have 10-12 minutes to complete the back squat then we will rotate.

DB Alt Floor Press (10-8-8-6-6)

Reps each arm

Goblet Lunge (5-4-4-3-3)

Reps per leg

Core

Warm-up (No Measure)

V-Ups 3×10-12

GHD Hypers 3×10-12

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

10/12/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twists

10 Leg Cradles

10 Good Morning

10 Lateral Lunges

10 Huggers

10 Arm Swings

2 Rounds

5 Strict Pull Ups or Ring Rows

10 Hip Bridge

20 sec Side Plank ea

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

OH Tricep/Lat Stretch x 30 sec ea

Strength

Sumo Deadlift (10-8-8-6-6)

Build to heavy set of 6

Make sure to brace every rep

Don’t bounce the bar from the floor

Go from a dead stop

WOD

Metcon (Time)

21-15-9

Strict Pull Ups

Deadlift 185/135

*Use a bands as needed

*Regular deadlifts

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Hamstring

10/10/20

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

10 Spiderman

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5 HR Push Ups

8 Ring Rows

10 Sit Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Metcon (Time)

50-40-30-20-10

MB Step Ups 24/20

Push Ups

Ring Rows

**Back Lot Run after each round

*Total reps on the step ups

*Partners can split reps

*If doing individual you can choose to do full version or split reps in half

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

10/9/20

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 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 Lateral Lunge

10 Passovers

10 Shoulder Press

10 Good Morning

5 Power Snatch

5 Clean and Jerk

Mobility

Warm-up (No Measure)

Seated Forward Fold x30 sec

Kneeling Hip Flexor + Hamstring x 30 sec ea

Strength

1 Power Snatch + 2 Clean and Jerk (1-1-1-1-1)

2 warm up sets to get to starting weight.

Weight will be based off the power snatch.

Build in weight but don’t try to go crazy. Focus on moving well and ramping up for the wod.

Each rep can be 1 and drop

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
You may snatch or clean and jerk to get bar overhead.

Pick a weight that you can cycle multiple reps

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/8/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Passovers

10 Arounds the World

10 Shoulder Press

10 Good Morning

10 Trunk Twists

2 Rounds

5 HR Push Ups

10 Hip Bridge

20 Russian Twists

Mobility

Warm-up (No Measure)

LB Shoulders and Traps x 2 min

Chest Stretch

OH Tricep/Lat Stretch

Strength

Shoulder Press (5-5-4-4-3-3)

Build to heavy set of 3

Take from the floor

Then

DB Front / Lat Raise 3x10ea

Banded Triceps 3×15-20

WOD

Metcon (No Measure)

3 Rounds (1 Min stations each)

Jump Rope

Front Plank

Wall Sit

Sit Ups

1 Min Rest

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/7/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 20 Cal Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Good Morning

10 Air Squats

10 Passovers

10 Lat Pull

10 OH Squats

5 Snatch High Pulls

5 Muscle Snatch

5 Snatch

Mobility

Warm-up (No Measure)

Downward Dog

Deep Squat Hold

Strength

Snatch (3-2-2-1-1-1-1)

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85+%

These may be squat or power

Focus on keep bar close and getting upward lift with your hips

WOD

Metcon (Time)

4 Rounds

8 Power Snatch 135/85

25 Air Squats

400m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

10/5/20

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 Front Squat

10 Trunk Twists

10 Thrusters

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Thread the Needle

Strength

Thruster (5-5-3-3-3)

Build to heavy set of 3

Rest as needed

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

18 KB Swings 53/35

16 Front Rack Lunge 53/35

12 Ring Rows

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

10/3/20

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 Reverse Lunges

10 Squats

10 Push Ups

2 Rounds

5 Jump Squats

10 Band Pull A Parts

10 Crunches

Mobility

Warm-up (No Measure)

Couch Stretch

Adductor Stretch

Calf Stretch

WOD

Metcon (Time)

4 Rounds

200m Run

40 Wall Balls 20/14

40 Sit Ups

40 DU

*If you partner add 20 reps

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

10/2/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, 15 Cal Bike or 20 Cal Row

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Good Morning

10 Squats

10 RIg Leg Swings

10 Huggers

10 Arm Swings

10 Ring Rows or 5 Strict Pull Ups

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Hamstring to Groin Stretch x 5 reps each

OH Tricep/Lat Stretch x 30 sec ea

Strength

Clean and Jerk (3-2-2-1-1-1)

Build to a heavy single starting around your 65%

Rest as needed

WOD

Metcon (Time)

For Total Time

3 Rounds

10 Clean and Jerk (115/85)

10 Bar Facing Burpees

Rest 3 Minutes

3 Rounds

10 C2B Pull Ups

10 Bar Facing Burpees

*Modify C2B with pull ups or jumping pull ups

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Forward Fold

10/1/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Passovers

10 Arounds the World

10 Lat Pulls

10 Shoulder Press

10 Good Morning

10 Back Squats

10 Trunk Twists

2 Rounds

20 Sec Side Plank each

20 Crunches

Mobility

Warm-up (No Measure)

3 Min LB Work

– Traps, Shoulders, Chest

Accessory Work

Warm-up (No Measure)

BB Rollouts 3×10

– May use a physioball

– Plank on ground or rings

Single Leg Bridge Holds 3×15-20 sec ea

– Hold hips up and stay straight from knee to shoulder

1/2 Kneeling Single Arm DB Press (3×10 reps each )

Press on the side with the knee down.

Superset w/

Bird Dogs 3×15-20 sec each

Then..

Banded Bicep Curls 3×20

Bent Over Reverse Fly’s 3×10-12

– use light DB’s or plates

WOD

Warm-up (No Measure)

Chose Your Cardio

10-15 Min

-Run

-Bike

-Row

Cool Down

Warm-up (No Measure)

Banded Arms