Archive for February, 2015

WOD – 19/2/15


Hilltop CrossFit – WOD

Active Recovery

Starting every 4mins, 3 x 500m @ <75% effort 10mins thoracic extension and thoracic rotation mobility 10mins on hip mobility (inc 2-3mins unbroken at bottom of squat) Starting every 5mins, 3 x 500m @ <50% effort

WOD – 18/2/15

Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

Week 3 Week 4
Set 1 75% x 5 40% x 5
Set 2 85% x 3 50% x 5
Set 3 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Push Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Metcon (AMRAP – Reps)

EMOM for 30mins

Min 1: Row 15/12 cals

Min 2: 10 Burpee Box Jump Overs (60/50)

Min 3: 9 Unbroken STOH (50/35)

* Scale weight as needed of Shoulder To Overhead (STOH) to achieve 9 unbroken reps every time

WOD – 17/2/15


Hilltop CrossFit – WOD

Hang Snatch (EMOM for 8mins, 4 reps @ <75%)

* Focus is set up position with the bar at the front of knee. Smooth fast movement, NO laboured lifts!

Overhead Squat (5-5-5-5)

>SS: AMRAP in 2mins

5 Box Jumps with step down (70/60)

20 Double Unders

Rest as needed before returning to next set of OHS

WOD – 16/2/15


Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

Week 3 Week 4
Set 1 75% x 5 40% x 5
Set 2 85% x 3 50% x 5
Set 3 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Deadlift (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Open Workout 11.5 (modified)

AMRAP in 20mins

5 Power Cleans (60% 1RM Clean)

10 T2B

15 Box Jumps (60/50)

EXTRA WORK (OPTIONAL)

Skill (Quality over quantity)

3-5 Rounds of:

8-12 DB Walking Lunge /side

10 Single Leg Deadlift /side

4-10 Alt Pistols /side (scale depth as ability dictates)

WOD – 14/2/15


Hilltop CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP in 10mins

5 Push Press (45/30)

5 KB Swing (24/16)

5 Box Jumps (60/50)

* One partner works for one round, other partner rests

Metcon (Time)

Partner WOD – For Time

30 Partner Wall Balls (9/6)

30 Cleans(45/30)

30 Partner Bar Facing Burpees

30 Push Press (45/30)

30 Cal Row

Metcon (AMRAP – Reps)

AMRAP in 3mins

Double Unders

WOD – 13/2/15


Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

So if your 1RM back squat is 125kgs, you use 112.5kg (90% of 125) as the base number for your training-weight calculations. Here’s how it works:

Week 1 Week 2 Week 3 Week 4
Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)

>SS: 5 Seated Box Jumps (70/60)

* 10mins ONLY

Metcon (AMRAP – Reps)

EMOM for 12mins

Odds: AMRAP of Unbroken Thrusters (50/35)

Even: 3 strict pull up + 3 chin over bar pull up + 3 C2B pull up

*Unbroken means the bars does not stop moving!

Gymnastics

Accumulate 3mins in a hollow hold

* Each time you break perform 25 UNBROKEN double unders

* 8min cap

WOD – 11/2/15

Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

So if your 1RM push press is 75kgs, you use 67.5kg (90% of 75) as the base number for your training-weight calculations. Here’s how it works:

Week 1 Week 2 Week 3 Week 4
Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Push Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Open Workout 11.4

AMRAP in 10mins

60 Bar Facing Burpees

30 Overhead Squats (55/40)

10 Muscle­ Ups
*Sub 40 back squats @ 40% 1RM squat if unable to OHS

*Sub bar muscle up or 1 C2B pull-up + 1 pushup if unable to muscle­ up

WOD – 10/2/15

Hilltop CrossFit – WOD

Squat Clean and Jerk (2+1 – 12mins to find a heavy set)

*2 touch and go squat cleans followed by 1 jerk (power or split)

Metcon (AMRAP – Reps)

AMRAP in 14mins

Row 30 Cals

20 C&J (40/30)

Row 30 Cals

20 C&J (60/40)

Row 30 Cals

20 C&J (75/50)

Row 30 Cals

AMRAP of C&J (90/60)