Archive for October, 2015

31/10/2015

Hilltop CrossFit – WOD

BEACH WOD

Metcon (Time)

Where: Meet at Seacliff Yacht Club

Time: 9:30am

Bring: Bathers and a towel

Why: Cause the weather is going to be awesome!

WOD: CrossFIt Games 2014 Event 1

Swim 150m

30 KB thrusters (16/12)

20 burpees

Sand run 400m

20 burpees

300 KB thrusters

Swim 150m

30/10/2015

Hilltop CrossFit – WOD

WARM UP

(No Measure)

EMOM for 6mins

Odds: 20m prowler sprint (light)

Evens: 10 banded good mornings (heavy)

STRENGTH

A: Deadlift (10mins to find a heavy set of 3)

B: Metcon (AMRAP – Reps)

With a partner of similar strength

Alternating tabata deadlifts @ 70% of heavy set of 3

10 rounds total (5 each)

CONDITIONING

Metcon (Time)

Row 1000m

50 wall balls

Air Bike 40 cals

28/10/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

HS practice for 5mins – freestanding, banded or on wall

Then

20 on/10off OR 10on/20off x 8

HS hold

POWER

Clean (3-3-3-3-3)

*45sec only for each set

**reset between each rep

CONDITIONING

Metcon (Time)

Buy in: 50 unbroken double unders (or 20 box jumps 50/40)

3 rounds

10 squat clean thrusters (50/35)

10 lateral burpees

Cash out: 100 double unders

27/10/2015

Hilltop CrossFit – WOD

WARM UP

(No Measure)

3 x

4 consec. box jumps

Hip opener with point back to start

4 consec. broad jumps

Inch worm with push up back to start

CONDITIONING

Metcon (Time)

Buy in: Run 1.2km

10 rounds

10 pull ups (ring rows if using bands for pull ups)

7 burpee box jumps

Cash out: Run 600m with plate (20/10)

26/10/2015


Hilltop CrossFit – WOD

WARM UP

(No Measure)

Tabata – alternating movements

Row for cals

HS Hold

POWER

Split Jerk (1-1-1-1-1-1-1)

*All working lifts +85%

STRENGTH

Back Squat (20RM (7mins only))

CONDITIONING

Metcon (Time)

Plank hold

15sec on, 15sec rest

30sec on, 15sec rest

45sec on, 15sec rest

60sec on, 15sec rest

75sec on, 15sec rest

90sec on, 15sec rest

etc… until fail

If you don’t make 60sec, rest 2mins and start again.

24/10/2015


Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Rising bar STOH – indian file

2 female bars (short arse and tallies)

2 male bars (midgets and lankies)

Female bar starts at 25kg and raises by 2.5kg each lift

Male bar starts at 40kg and raises by 5kg each

Perform any STOH motion until fail. When you fail, you’re out.

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

6 rounds each

Row 350m

AMRAP of 3 T2B, 5 burpees, 7 GTOH (40/30)

*1 partner rows while the other completes as many rounds and reps as possible of T2B, burpees and GTOH. Partner starts AMRAP where other finishes.

23/10/2015

Hilltop CrossFit – WOD

SKILL

(No Measure)

10mins of ring work

Whether your goal is muscle ups or not, get on the rings.

Do banded transitions, false grip hangs and pull ups, slow negatives, ring dips, ring support holds, ring push ups/holds, etc

STRENGTH

Deadlift (20RM)

*spend 5-7mins warming up

**NO MORE THAN 2 ATTEMPTS!!!

CONDITIONING

Metcon (No Measure)

Alternating mins for 20mins

Min 1: 10 under overs (band on j-hooks/rack at knee height)

Min 2: 20 Russian KB swings (32/24)

Min 3: 3 squat cleans (60/40)

Min 4: 100m sprint

21/10/2015


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 8mins

Odds: Mix between pass throughs, scap push ups, scap pull ups, bar hanging

Evens: Small # of kipping or butterfly C2B pull ups OR if using bands doSTRICT pulls

POWER

Power Snatch (3 @ 70%, 3 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%)

STRENGTH

Overhead Squat (Max reps @ power snatch above)

CONDITIONING

Metcon (Time)

With a partner

100 box jump overs (60/50)

50 KB swings (24/16)

80 box jump overs

40 KB swings

60/30

40/20

20/10

10/5

*20min cap

**tag partner every 30secs regardless of where you are up to