Archive for November, 2015

01/12/2015


Hilltop CrossFit – WOD

STRENGTH

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

*1st working set to be 75% or more

CONDITIONING

Metcon (Time)

Titan flip for 40m per person

Can only do 3 flips after completing

5 burpee box jumps (60/50)

10 wall balls (9/6)

30 double unders

30/11/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: 20-30sec hollow hold

Evens: 10-15 wall balls for accuracy

Level 2

Alt tabata rounds for 10mins

T2B & air bike/wall balls

STRENGTH

Front Squat (10-5-3-1-1-1-3-5-10)

*record weight for every set and add up for a total in kg’s

CONDITIONING

Metcon (AMRAP – Reps)

In pairs

Max box jumps (60/50) in 6mins

Pairs change every time one partner has completed 15 KB swings (24/16)

Level 2

Use 70/60cm box and 32/24kg KB

28/11/2015

Hilltop CrossFit – WOD

BEACH WOD

Metcon (Time)

In pairs

10 rounds (5 each)

100m beach run

50m water run

100m beach

15 KB swings

20m single arm KB OH lunge (10m L, 10m R)

27/11/2015


Hilltop CrossFit – WOD

WARM UP

(No Measure)

10mins on deadlift mobility and activation

STRENGTH

A: Deadlift (5RM (10mins))

B: Deadlift (3-3-3-3 @ 5RM weight (lift every 90secs))

CONDITIONING

Metcon (2 Rounds for time)

0-7mins

21 front squats (60/40)

15 clean and jerks

9 C2B

7-10mins Rest

10-17mins

21 push press (45/30)

15 power snatch

9 C2B

Metcon (2 Rounds for reps)

Level 2

0-7mins

21 pistols (24/16)

15 clean and jerk (70/50)

9 bar muscle ups

7-10mins Rest

10-17mins

21 HSPU

15 power snatch (60/40)

9 ring muscle ups

25/11/2015


Hilltop CrossFit – WOD

SKILL/STRENGTH

(No Measure)

Pistol practice for 12mins

2 reps each leg every 30sec

***If you have no desire to compete grab a bench and 2 light Kbs and do RFESS.

Level 2

Weighted alt pistol ladder

EMOM for 12mins

2-4-6-8-10-12-12-10-8-6-4-2 (24/16 KB)

POWER

Power Jerk (3-3-3-3-3)

CONDITIONING

Metcon (Time)

1min MAX cals on air bike

Run 400m

Score = run time minus cals. Eg. if you get 32 cals on the air bike and then run 400m in 1:18 (78secs) 78 – 32 = 46. Your score is 46sec

24/11/2015


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: hip, ankle, hamstring mobility

Evens: max unbroken double unders or 40sec

Weightlifting

Back Squat (3-3-1-1-1)

* 1st set of 3 to be 80% and build from there

CONDITIONING

Metcon (Time)

45-30-15

Wall Balls (9/6 – 10′)

SDHP (35/25)

Box jump (60/50)

Push press

Cal row
Level 2: same but 50/35

23/11/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 8mins

Odds: 10-15 wall balls for accuracy

Evens: # of quality T2B (don’t worry about range, keep legs straight)

Level 2

Odds: 12 wall balls to logo

Even: 15 T2B (do not tear!)

SKILL

(No Measure)

15mins on pull up / bar muscle up skill

CONDITIONING

Metcon (Time)

3 rounds

21 pull ups

15 front squats (45/30)

9 strict press (35/20)
*bar taken from ground

**use the same bar and change weights during the workout

Metcon (Time)

Level 2

21 pull ups

15 front squats (60/40) – bar taken from ground

9 HSPU

21/11/2015

Hilltop CrossFit – WOD

CONDITIONING

Metcon (Time)

In teams of 3

Indian file (can’t start next movement until person in front has finished)

30 ambit sit ups

30 deadlifts (42.5/30)

30 double unders

15 OHS (front squat if unable to OHS)

15 pull ups

15 wall balls (9/6)

3 rounds…….