Archive for August, 2015

21/08/2015

Hilltop CrossFit – WOD

Warm-up

90sec max double unders

3x

– 20sec hip rocks

– 20sec pigeon pose (L)

– 20sec pigeon pose (R)

3x

– 5 candlestick rolls

– 10m banded monster walk (5m L, 5m R)

Skill

Rope Climb (10-15mins working on skill)

*If proficient at rope climbing, start working legless efficiency

Pistols (10-15mins working on skill)

Metcon

Metcon (AMRAP – Reps)

EMOM for 6mins

30sec max reps Pistols

30sec Rest

OR

30sec max reps RFESS

30sec Rest
*Alt legs each rep for Pistols, alt legs each 30sec on split squats

Metcon (AMRAP – Reps)

AMRAP in 4mins

2 Rope Climbs

5 Box Jumps (70/60)

OR

30m Shuttle

5 K2E
*Rest 2mins between AMRAPS

19/08/2015


Hilltop CrossFit – WOD

Warm-up

6min AMRAP

30 beat swings

20 KBSDHP

10 single arm KB OH lunges (swap arms each 5)

5min on Clean “3 Position” warm up with pvc and empty bar

Weightlifting

3 Position Clean (12 mins to find a heavy set)

* Full/Squat Cleans – floor, below knee, mid thigh

Metcon

Metcon (Calories)

5 rounds

60sec Row

(15sec transition)

30sec Air Bike

Rest 2-3mins

18/08/2015


Hilltop CrossFit – WOD

Warm-up

35 single skips

2 x

– 5 pvc front raise

– 5 pvc reverse shoulder activation

– 5 pvc OH side to sides

35 single skips

2 x

– 10 good mornings

– 10 step seesaw walk

35 single skips

2x

– 15sec deadbug hold

– 30sec contralateral deadbugs

– rest 15sec

Weightlifting

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

* All reps to be touch n’ go, keep speed throughout lift, no labouring

Metcon

Metcon (AMRAP – Reps)

9mins

1 Deadlift, 1 Hang Power Clean, 1 Power Jerk (60/40)

Run 100m

2 Deads, 2 Hang Power Cleans, 2 Power Jerks

Run 100m

3 of each movement

Run 100m

Continue adding 1 rep to each movement

17/08/2015


Hilltop CrossFit – WOD

Warm-up

Row 100m

10 slow pass throughs

20 front rack stretches – 3sec hold (10 each side)

Row 100m

10 slow pass throughs

10 shoulder slides

Row 100m

10 snap to hollow

10 snap to superman

Weightlifting

Strict Press (8-6-4-6-8)

Metcon

Metcon (Time)

4 rounds

3 Wall Climbs

20 Squats

10 Push Press (50/35)
*Spend 5mins on Wall Climb skill or scaling prior to metcon

15/08/2015


Hilltop CrossFit – WOD

M.C.I

Mechanics – Always understand and know the mechanics of the movement

Consistency – Display sound mechanics consistently

Intensity – The last and least important! Know the mechanics, move well consistently and only then add intensity

Skill

Russian Kettlebell Swing

Metcon

Metcon (Time)

Row 1000m

50 Box Jump Overs

30 Russian KB Swings

14/08/2015


Hilltop CrossFit – WOD

Warm-up

2x

30sec air bike

20 Bent Over Side to Side Arm Swings

10 Crunches Over Wall Ball

5 Pull Up Negatives

30sec Air Bike

20 Hip Clocks (10 each side)

10 High Knee to Lunge with Rotation

5 Jumping Lunges each leg

Metcon

Metcon (5 Rounds for reps)

5 rounds of

30sec DB Push Press (20/10)

30sec Wall Balls (9/6)

30sec Double Unders

90sec/150m easy jog
Rest 5mins then start Metcon 2

Metcon (AMRAP – Reps)

8mins AMRAP

7 Box Jump Overs AFAP then max reps DB Front Squats (20/10)

Each break Run 150m

12/08/2015


Hilltop CrossFit – WOD

Warm-up

5mins AMRAP

20 double unders

3 inchworms (walk hands out as far as possible, hold for 5sec)

5 Lying KB Handle Press each arm

Skill

Rope Climb (15mins skill work)

Weightlifting

Bench Press (12-10-8-8-10-12)


Single Arm Bent Over Row (4 x 10 each side)

*This done on a continuous running clock – Bench on minutes 0, 4, 8, 12, 16, 20, Row on minutes 2, 6, 10, 14, 18, 22

11/08/2015

Hilltop CrossFit – WOD

Warm-up

(No Measure)

2 rounds

10 SLOW Pass throughs

10 Flag Pole Stretches

10 Scap Push Ups / Pull Ups

30sec Hamy stretch (e/s)

5mins Clean Warm Up (PVC or Empty Barbell)

5mins Snatch Warm Up (PVC or Empty Barbell)

Metcon

Metcon (4 Rounds for reps)

4 rounds starting every 4mins

7 Power Cleans (70/45)

Max Pull Ups for remainder of 2mins
After 4 rounds, you have 5mins to rest and warm up to Snatch workout weight

Metcon (4 Rounds for reps)

4 rounds starting every 4mins

5 Power Snatch (60/40)

Max KB Swing (24/16) for remainder of 2mins