Archive for January, 2014

Sat – 1/2/14

A) 1RM Clean & jerk (20mins)

B) 1RM Snatch (20mins)

*Note: No more than 3 missed attempts at each lift!

ALTERNATE WOD (if you are new to Olympic lifting movements you will not do a 1RM tomorrow)

A) 5RM Front squat (15mins)

B) 3RM Push press (15mins)

Fri – 31/1/14

A) EMOM for 12mins

  • Evens: 6 bent over row, 4 romanian deadlift
  • Odds: ME KB swing (AHAP)

B) Death by pull ups (increasing by 2)

  • “Death by” is 1 rep in the 1st minute, 2 in the 2nd minute 3 in the 3rd minute, etc, keep going until you cannot get the work done in that minute. For this we will do 2 reps in the 1st min, 4 in the 2nd, 6 in the 3rd, etc…

Thurs – 30/1/14

Hilltop CrossFit Nutrition Challenge!

Good nutrition is not about “going on a diet”; it involves a lifestyle change and a shift in the ways we are so often taught to think about food. Pick one part (or more if you like) of your nutrition that you would like to improve and stick to it for one month.

Off the back of the Nutrition Seminar we’re issuing all our Hilltop members a challenge.  Good nutrition is not about “going on a diet”; it involves a lifestyle change and a shift in the ways we are so often taught to think about food.

obesity-evolution

 Pick one part (or more if you like) of your nutrition that you would like to improve and stick to it for one month.  All the details are here – HILLTOP CROSSFIT NUTRITION CHALLENGE

Endurance WOD 6am/12pm

AMRAP in 40mins

  • Run 400m
  • 12 barbell step ups (42.5/30) (50/40)
  • 30sec handstand hold
  • 8 push press (42.5/30)
  • 1min plank

Open Gym 4:30-7:30pm

Come on in and have some fun in the adults playground that is your Box! Handstand, roll, hang, flip, jump and laugh. Come and get amongst ig and try something new and fun!!!

 

Wed – 29/1/14

Hilltop CrossFit Nutrition Challenge!

Good nutrition is not about “going on a diet”; it involves a lifestyle change and a shift in the ways we are so often taught to think about food. Pick one part (or more if you like) of your nutrition that you would like to improve and stick to it for one month.

Off the back of the Nutrition Seminar we’re issuing all our Hilltop members a challenge.  Good nutrition is not about “going on a diet”; it involves a lifestyle change and a shift in the ways we are so often taught to think about food.

obesity-evolution

Pick one part (or more if you like) of your nutrition that you would like to improve and stick to it for one month.  All the details are here – HILLTOP CROSSFIT NUTRITION CHALLENGE

A) Power snatch

  • 5-5-5-5-5
  • Not ‘touch and go’ reps! The aim, for all reps is to:
    • control the bar back to the ground,
    • keep yours hands on the bar,
    • and reset properly at the bottom

B) Complete for time:

  • 20 power snatch (35/25)
  • Run 200m
  • 15 power snatch
  • Run 400m
  • 10 power snatch
  • Run 800m

C) 4 x 15 weighted abmat sit up

I know we’e put this up before but, no. 1 – it’s such a great example of what some douche bags will let happen to their position under fatigue and no. 2 – it cracks me the hell up!!!

Tues – 28/1/14

Power clean

  • 2 x 5reps @ 40%,
  • 2 x 5reps @ 50%,
  • 2 x 5reps @ 60%

B) 5 rounds for time:

  • 9 HR burpees
  • 6 C2B pull up
  • 3 thruster (50/35)
  • Rest 1min

*note: Continuous movement throughout the working period is the aim here. Scale as needed to stay on the move for the entirety of EVERY round!

Mon – 27/1/14

9am WOD only! Have a bit of a sleep on the 2nd most important public holiday our fantastic country celebrates, then get up, come on in and SQUAT!

Back squat

  • Warm up: 40% x 5, 50% x 5, 60% x 5 (10mins)
  • Working: 75% x 3, 80% x 3, 85% x 3, 85% x ME (15mins)

B) For time:

    • 20-16-12-8-4 T2B
    • 4-8-12-16-20 squat

 

 

Sat – 25/1/14

8am WOD as normal! 9:30am for Max’s final lifting session!

In teams of 3

  • Buy in: 600m plate carry (20/15) – completed together as a team
  • Then, each person to complete 2 rounds of:
    • 50 double unders (2:1 singles)
    • 40 push press (30/20)
    • 30 box jumps (60/50)
    • 20 deadlifts (60/40)
    • 5 wall climbs 
  • Cash out: All team members standing on 20/15kg plate at once for 45sec

WOD goes like this – As soon as all members finish plate carry, 1st person starts double unders, next person cannot start until person in front finishes. i.e. Team member A finishes 50 doubles, team member B can then start doubles, team member C cannot start doubles until team member B has finished. Same for all movements.

 

Fri 24/1/14

A) Push jerk

  • 2 x 5 @ 40%, 2 x 5reps @ 50%, 2 x 5reps @ 60%
  • Focus is on staying in contact with and feeling the bar through entire dip-drive-dip!

B) Complete for time

  • 9 burpees
  • 21 push jerk (50/35)
  • 15 burpees
  • 15 push press
  • 21 burpees
  • 9 strict press

C) 3 x 20 abmat sit up. For absolute speed!!! Rest as needed between.