Archive for September, 2015

30/09/2015

Hilltop CrossFit – WOD

SKILL

(No Measure)

Strict HSPU

10mins to work through 3-5 sets of a # reps

*scale RoM with abmats, box/pike HSPU

STRENGTH

Back Squat (10,10,10,10)

*>SUPERSET: strict press 8-12 (separate bar, taken came from the ground)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12mins

10 push ups

20 wall balls (9/6, 10″)

200m run

29/09/2015

Hilltop CrossFit – WOD

SKILL

(No Measure)

AMRAP in 7mins

1-2-3-4-5-etc… unbroken T2B

*add 1 rep each time you go back to the bar, rest as you see fit.

**legs as straight as possible!!!

STRENGTH

Snatch (10mins to find a heavy single)

Clean and Jerk (10mins to find a heavy single)

Deadlift (10mins to find a heavy single)

*on a continuous running clock for 30mins

**start next lift where you finish the last, i.e. snatch to 75kg, start c&j at 75kg

CONDITIONING

Metcon (Calories)

Reverse tabata (10on/20off)

Air bike

CFFL 28/09/2015


Hilltop CrossFit – CrossFit for Life WOD

SKILL/WARM UP

(No Measure)

Tabata (alternating movements)

Skipping

Push ups

SKILL/STRENGTH

(No Measure)

EMOM for 5mins

1-2 wall climbs

STRENGTH

Strict Press + Push Press (5 x 4+6)

CONDITIONING

Metcon (Time)

18-12-6

1 arm Russian KB swings (16/12) (change arms half way through reps)

KB walking lunge

28/09/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

12 rounds tabata (alternating movements)

Double Unders

Wall Climbs

SKILL

(No Measure)

EMOM for 7mins

# of PERFECT pull ups (if using bands keep movement strict)

STRENGTH

Overhead Squat (15mins to find a heavy single)

*this is todays emphasis

**if this movement is still unachievable or very difficult, spend majority of this time on mobility (lats, t-spine, pecs, ankles, etc)

CONDITIONING

Metcon (Time)

18-12-6

KB Swings (24/16)

Single arm OH KB walking lunge (change arms half way through reps)
*use the same KB for both movements

26/09/2015


Hilltop CrossFit – WOD

Metcon

Metcon (Time)

In teams of 2

Run 2km

Then 10,9,8,7,6,5,4,3,2,1

Front squat

T2B

Run 2km
*2km’s to be done in 100m partner relays

*THEN partner 1 does 10 FS and 10 T2B, then partner 2 does 10 and 10, partner 1 does 9 and 9, etc….

EXTRA WORK (OPTIONAL)

1) Find heaviest 3 position power clean – 15mins

(floor, below knee, above knee)

2) Deadlift 7-5-3-1-1-1

(use 7/5 as warm ups, hit 3/1s heavy)

3) 3 RFT

8 bar muscle ups

30 wall balls

25/09/2015

Hilltop CrossFit – WOD

SKILL

(No Measure)

HSPU

Every 15sec for 45sec add 1 rep

0-15sec: 1 rep

15-30sec: 2 rep

30-45sec: 3 rep

Rest 45sec

Repeat 4 times

*scale to 1 HSPU negative every 15sec OR 15on/15off HS hold

STRENGTH

Clean and Jerk (3-3-3-3)

*touch n’ go reps, full/squat cleans, 1 breath pause only jerk

CONDITIONING

Metcon (Time)

21-15-9

Deadlifts (100/70)

Pull ups
*if you feel like a challenge

21-15-9 (7min cap)

Deads (120/80)

C2B pull ups

*this will be Rx+

23/09/2015

Hilltop CrossFit – WOD

Warm-up

Bring Sally Up – pillar to plank

*If fail before end, row/air bike AMCalsAP in remainder

Skill/Strength

1) Max unbroken push up on the 3mins for 3 rnds (if able to do 20+ push ups, sub strict ring dips)

Weightlifting

Overhead Squat (3-3-3)

Metcon

Metcon (Time)

21-15-9

Squat clean thruster (50/35)

Run 200m

*scale to thruster only as ability dictates

22/09/2015

Hilltop CrossFit – WOD

Skill/Warm Up

3-5 rounds Burgener Warm Up

Start with PVC, finish with 2-3 rnds with empty bar

Weightlifting

Push Press (7-7-7-7)

Metcon

Metcon (3 Rounds for time)

7, 14, 21, 28m shuttle sprint (100% effort)

Start new rnd on the 2mins for 3 rnds

RANDY (Time)

75 power snatch (35/25)