Archive for December, 2015

24/12/2015


Hilltop CrossFit – WOD

CONDITIONING

Metcon (2 Rounds for calories)

10mins row

20sec hard

40sec rest

Rest 5mins

10mins air bike

20sec hard

40sec easy turn over

MOBILITY

ROMWOD

Bring a towel or mat

23/12/2015

Hilltop CrossFit – WOD

This workout has a 50min cap, IT’S A LONG ONE!!! Please get in 10-15mins early if possible and do your own warm up, it’ll be up on the whiteboard for you to do before the WOD starts. Thanks guys!

CONDITIONING

12 Days of Christmas (Time)

1) Clean & Jerk (100/70)

2) Muscle Ups

3) Box Jumps (80/70)

4) Hang Snatch (50/35)

5) Bar Facing Burpees

6) Push Press (50/35)

7) Alternating Pistols

8) Toes to Bar

9) Wall Balls (9/6)

10) C2B Pull Ups

11) HSPU

12) Front Sqauts (100/70) (taken from ground)

60min time cap

Metcon (Time)

12 Days of Christmas (alternate)

1) SDHP (35/25)

2) Thrusters

3) Push press

4) Power cleans

5) Power snatches

6) KB swings (24/16)

7) Pull ups

8) Knees to elbows

9) Box jumps (60/50)

10) Double unders

11) Burpees

12) Overhead walking lunges (24/16)
* Workout is done in the following format

Round 1 = 1 SDHP

Round 2 = 1 SDHP + 2 thrusters

Round 3 = 1 SDHP + 2 thrusters + 3 push press

Etc… until you get to 12 OH walking lunges

22/12/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: 10-15 wall balls for accuracy

Evens: Run 200m

LEVEL 2

Odds: 15 wall balls (11’/10′ target)

Evens: 15/12 cal air bike

STRENGTH

Turkish Get Up (2RM)

*2RM = 1 rep on each arm without the KB touching the floor

CONDITIONING

Metcon (Time)

3 rounds

5 hang snatch (50/35)

10m front rack walking lunge

5 hang power clean + push press

10m front rack walking lunge
LEVEL 2 – do OH walking lunge and if the bar touches the ground during a round, immediately do a double rope climb

19/12/2015


Hilltop CrossFit – WOD

TEAM WOD

Metcon (Time)

In teams of 4

Run 800m + 200 pull ups + 200 back squats (30/20)

Run 600m + 200 push press + 200 front squats

Run 400m + 200 sit ups + 200 air squats

*Runs completed together

**Max of 10 reps then change

18/12/2015

Hilltop CrossFit – WOD

SKILL

Clean and Jerk (10mins working on skill)

* pause for 2 FULL seconds at front of knee, mid thigh and catch positions in clean AND jerk for every lift. SKILL NOT WEIGHT

STRENGTH

Strict Press (3-3-3-3-3)

CONDITIONING

A: Metcon (Weight)

Every 2mins for 5 rounds

30m Prowler push AHAP

B: Metcon (Weight)

Every 2mins for 5 rounds

20m prowler SPRINT @ 50% of above

16/12/2015

Hilltop CrossFit – WOD

CONDITIONING

Metcon (Time)

In 30mins

Run 3, 4 or 5km

Then establish a single heavy deadlift for the day
*Beginner = 3km, intermediate = 4km, advanced = 5km

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

15/12/2015


Hilltop CrossFit – WOD

STRENGTH

A: Front Squat (8mins to find a heavy single )

B: Front Squat (@ 70% of above (1 in 1st min, 2 in 2nd min, etc))

If you reach failure, hit 4 reps EMOM until the 10min mark

WARM UP

Metcon (No Measure)

5-10-15-20m shuttle sprint

Every 90sec x 3

CONDITIONING

Metcon (AMRAP – Rounds)

Death by burpees

Metcon (Time)

LEVEL 2

15-10-5

Thrusters (61/42.5)

C2B pull ups

14/12/2015


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: Shoulder mobility/activation

Evens: # of perfect pull ups OR skill development

LEVEL 2

3 sets unbroken C2B (capped at 15)

Rest 1min only between

POWER

Broad Jump (5 x 3 max distance)

CONDITIONING

Metcon (AMRAP – Reps)

1min for MAX reps on each

Double unders

Thrusters (20/15)

Bar facing burpees

Wall Balls (9/6)

Box jump overs

Push press

Metcon (AMRAP – Reps)

LEVEL 2

1min for MAX reps on each

Double unders

Thrusters (42.5/30)

Bar facing burpees

Calorie row

Wall Balls (9/6 to 11/10′ tgt)

Calorie air bike