Archive for August, 2015

01/09/2015

Hilltop CrossFit – WOD

Warm-up

6mins or 3 x

5 inch worms

5 1sec superman hold

5 scap pull ups

5 scap push ups

Skill/Strength

2 sets

Max strict pull ups straight into max kipping pull ups

Rest 2mins ONLY between sets

Weightlifting

Power Clean (1-1-1-1-1)

*NOT A 1RM just hit something heavy in 10mins

Metcon

Metcon (Time)

3 rounds

Run 600m

20 hang squat cleans (40/30)

20 lateral burpees

*20min cap

31/08/2015


Hilltop CrossFit – WOD

Warm-up

3x

20sec muscle snatch

20sec strict press

20sec air squat

*use empty bar

Weightlifting

Power Snatch (10-10-10)

*Touch and go reps. Keep this light. Emphasis is speed and form NOT weight.

Front Squat (3-3-3-3-3)

*This is the emphasis for the day

Metcon

Metcon (2 Rounds for time)

Each for time (give 100%)

12/8 cals air bike

100m sprint (50 out & back)

12/8 cals air bike

Rest 2-3mins

29/08/2015

Hilltop CrossFit – WOD

Warm-up

10mins game

@ 2mins 10 tempo squats

@ 4mins 20sec bear crawl

@ 6mins 20sec crab walk

@ 8mins 20 cap push ups

@ 10mins 10 inchworm

Weightlifting

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Reps)

3mins

Thrusters (42.5/30)

Rest 1min

2mins

Pull Ups

Weightlifting

Hang Snatch (Find a heavy 3 for the day)

28/08/2015

Hilltop CrossFit – WOD

Warm-up

400m Run

Metcon

Metcon (Calories)

2 rounds

60sec max cals Air Bike

Rest 2mins

60sec max cals Air Bike

Rest 6mins between rounds

Metcon

Metcon (Weight)

3 rounds for QUALITY

10 Bench Press

10 Deadlifts

8-10 Diamond Push Ups (add weight if needed)

10-15 Banded Good Mornings (Heavy)
* Limit rest to under 60sec between movements and rounds

26/08/2015


Hilltop CrossFit – WOD

Warm-up

4 x

100m Row

10sec HS Hold

20sec Tip & Tuck

10 High Knee – Lunge – Rotate

Weightlifting

Overhead Squat (Find a heavy 3 for the day (10mins ONLY))

Then: Every 30sec for 4mins – 1 OHS @ heaviest 3 for the day

Metcon

Metcon (Time)

Ascending Ladder of rope climbs 1,2,3,4,5

7 Box Jumps

1 Rope Climb OR 10sec Hollow Hold

9 KB Swing (24/16)
1st round = 1 rope climb / 10sec hollow

2nd round = 2 rope climbs / 15sec hollow

3rd round = 3 rope climbs / 20sec hollow

etc…

*If you can get at least 2 bites up and come down 100% safely, DO ROPE CLIMBS

25/08/2015

Hilltop CrossFit – WOD

*No Open Gym at 8:30am tomorrow morning as Russ and Vic are attending a course. Our apologies for any inconvenience.

Warm-up

10m Shuttle (up & back x 2)

10m High knees + heels to bum (up & back x 2)

10 SLOW Hip Rocks + 10 Jumping Squats

10m Lateral shuttle (up & back x 2)

10m Burpee Broad Jump (up & back x 1)

10 Lat Pulls + 10 SLOW Banded Pull Aparts

Speed + Skill Work

Power Clean and Jerk (Every 90sec for 9mins 1 + 5-7 C2B)

*5-7 C2B Pull Ups immediately after each clean & jerk

*Speed through transition from clean to jerk – no rest on front frack

*Add weight each round

Metcon

Metcon (Time)

Buy in: Row 500m + Run 400m

Then

3 Rounds

7 Squat Clean Thrusters (50/35)

5 T2B

24/08/2015

Hilltop CrossFit – WOD

Warm-up

3 x

30 Doubles OR 50 Singles

10 Arm Swings (e/s)

5 Snap to Hollow

10m Inchworm + Push Up

10m Bear Crawl

Weightlifting

Strict Press (3-3-3 + 1 x max reps )

*After 3 sets perform 1 set MAX reps at 90% of heaviest 3

Metcon

Metcon (Time)

CORE / MIDLINE STABILITY!!

2 Rounds

Run 200m

60m Farmers Carry (R)

60m Farmers Carry (L)

30m OH Walking Lunge (R)

30m OH Walking Lunge (L)

22/08/2015

Hilltop CrossFit – WOD

Warm-up

6min Partner AMRAP

– 30m shuttle

– 15 plate GTOH

– 10 agility jumps

– 5 banded tempo squats

Partner does 5cal Air Bike then switch

Metcon

Metcon (AMRAP – Rounds and Reps)

17mins

Row 1000m

50 Russian KB Swing (24/16)

30 T2B