Archive for November, 2014

Mon – 1/12/14

***HILLTOP GAMES EVENT 1 – Holdin’ On (8min cap)***

  • Buy in: 100m OH plate carry (20/15/10)

  • Then 12 – 9 – 6

    • Snatch (50/35/25)

    • Toes To Bar

  • Cash out: 5 ring muscle ups

Full workout description and all scaling options will be on the notice board at the box

WOD

Warm Up – 3 x

  • 15 leg swings (L&R)
  • 10 plate GTOH
  • 5 downward dog – hips to ground

Skill (under fatigue) – EMOM for 6mins

  • 5 burpee box jump + max reps double unders in remainder
  • Score is total double unders

Strength – Back Squat

  • 5-5-5 @ 75-80-80%
  • >SUPERSET: 10-12 KB front raise in squat

Conditioning – 3 rounds each for time

  • 5 thrusters (45/32.5)
  • 7 burpee to plate
  • 12 KB swings (24/16)
  • Rest 1min
    • Each round is to be 100% effort

Sat – 29/11/14

Partner WOD

5 rounds each for total time (10 rounds total, 1 partner works, 1 partner rests)

  • 20m burpee broad jump
  • 15 KB swings (24/16)
  • 10m OH walking lunge (20/15)

And oldy but you can’t go past it!

Fri 28/11/14

***HILLTOP GAMES EVENT 4 – Tri-Hard***

  • 6min cap
    • Double Unders

    • Air Bike

    • Row

  • Full workout descriptions for all categories will be on the noticeboard at the box

Warm Up – 3 x

  • 5 candle stick roll
  • 15 pass throughs
  • 5 strict pull ups
  • 10 knee hug to lunge

Strength – Overhead Squat

  • 5-5-5-5-5 working to heaviest weight possible with NO fails
  • 3sec pause at bottom of every rep

Conditioning – 4 rounds for time

  • 5 power snatch (70%)
  • 10 bar facing burpee
  • 15 T2B

There’s nothing like some Air Bike in an event!

Thurs – 27/11/14

***XMAS PARTAY*** There is a form on the desk regarding numbers, food choices and drink preferences. We need solid numbers and choices by COB Fri 29th Nov.  CHEEEEEEEEEEEAAAAAAAAAARS!!!

12pm ONLY

Active Recovery – 12mins

  • 30sec leg swings (L & R)
  • 30sec heavy rope skipping
  • 30sec arm swings
  • 30sec beat swing
  • 30sec walking lunge

Shoulder Lovin’ – 3 rounds

  • 12 OH reaches with double lx ball & weight plate (L & R)
  • 12 banded face pulls
  • 12 banded ext rotations (L & R)
  • 20m inline crawl

10mins working on OH stability

  • Wall hold with head, shoulder, knee and toe touches (as ability dictates)

5:30pm – 8pm

Weightlifting Seminar with Max Dal Santo, 2014 Commonwealth Games Competitor.

$60 per person (normally $70 – Max is looking after us with some mates rates!)

The opportunity to spend this much time with an athlete/coach of Max’s calibre is very rare, especially in SA! So if you are  looking to improve your speed, power, strength, agility or accuracy for Olympic Weightlifting, CrossFit or sports specific training then this evening is FOR YOU. To be the best, you must be learn from and work among the best!

Wed – 26/11/14

***HILLTOP GAMES EVENT 2 – Be A Hero***

  • 5-10-15-20 reps – 6min cap

    • Lateral Burpee

    • Deadlift

    • Pull Up

  • Full workout description on notice board at the box

Warm Up / Plyo – 5 x

  • 10 jumping lunges
  • 4 consecutive broad jumps

Strength – Front Squat

  • Every 2mins for 10mins – AMRAP in 20sec
  • Aim for 10 reps every round. If hitting 6 or less, lower weight

Conditioning – 2 x AMRAP in 3mins

  • 1 power clean + 1 STOH (60% 1RM jerk)
  • 2 power clean + 2 STOH
  • 3 power clean + 3 STOH
  • Etc…
  • Rest 3mins between rounds

Tues 25/11/14

***XMAS PARTAY*** There is a form on the desk regarding numbers, food choices and drink preferences. We need solid numbers and choices by COB Fri 29th Nov.  CHEEEEEEEEEEEAAAAAAAAAARS!!!

Warm Up – 4 x

  • Row 150m
  • 10 banded good mornings

Then, 4 x

  • 15sec superman
  • 15sec rest
  • 15sec ironman
  • 15sec rest

Strength – Deadlift

  • 5-5-5-5-5 @ 80%
  • >Superset with max effort chin over bar hold (record times)

Conditioning – For Time

  • 100 tuck crunches
  • Each time you break run 200m

Mon – 24/11/14

***For all of you that weren’t able to make it to the meeting last Thursday regarding whats going on with Hilltop over the coming months, you should have received an email on Sunday afternoon with all the details. If you haven’t received it, it’ll be up on the Hilltop FaceBook group page or come and see us and we’ll email it to you especially!***

Warm Up – 4 x

  • 15sec contralateral deadbugs
  • 45sec plank
  • Rest 30sec

Skill – EMOM for 12mins

  • Odds: 5-10 true push ups (scale to normal push up and bands as needed)
  • Evens: 5-7 athletic burpee with max height jump

Strength – Back Squat

  • 5-5-5 (75-77.5-80%)

Conditioning – For Time and Total Box Jumps

  • 60 thrusters (30/20)
  • Each time the bar touches the floor perform 10 box jumps (60/50)

Sat – 22/11/14

5 rounds for time

  • 5 HSPU
  • 7 deadlifts (90/65)
  • 9 bar facing burpee
  • Rest 60sec

Then

EMOM for 5mins

  • 3 box jumps (70/60)
  • 10m OH walking lunge (20/15)

No rest, then

EMOM for 5mins

  • 5 box jumps (70/60)
  • 15m OH walking lunge (20/15)