Archive for February, 2016

26/02/2016

Hilltop CrossFit – WOD

SKILL

(No Measure)

10mins working on headstand progressions, headstand to push up pos. or freestanding HSPU

POWER

A: Power Clean (Work up to 85% (10mins))

B: Power Snatch (Work up to 85% (10mins))

CONDITIONING

Metcon (Time)

20 reps for time @ 90% of above

Every 30sec do 2 bar facing burpees

*you choice of movement – clean or snatch

24/02/2016

Hilltop CrossFit – WOD

TEAM WOD

Metcon (No Measure)

As a team pull a sled 800m

CONDITIONING

Metcon (Time)

5 x 100m row

Rest 30sec and stay on rower between

Rest as needed and repeat
*Score will be total time of rowing without rest

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

23/02/2016

Hilltop CrossFit – WOD

SKILL

(No Measure)

T2B

EMOM for 7mins

5-9 T2B as fast as possible – hit the same rep scheme every round

*use this as discipline prep for when T2B come up in The Open

STRENGTH

Metcon (No Measure)

For movement

EMOM for 24mins

Min 1: 3-5 floor press (BW/65% BW)

Min 2: 6-20 UNBROKEN pull up of choice

Min 3: 15-20 Russian KB swings (AHAP)

Min 4: 10-15 box jumps w/ step down (60/50)

22/02/2016


Hilltop CrossFit – WOD

Welcome to a bit of more relaxed week. Most of you have worked your backsides off since coming back from Xmas and it is now the week leading into the Open. Firstly, if you haven’t registered for the CrossFit Open go to games.crossfit.com and get amongst our biggest CrossFit community event of the year! Secondly, this week is about “less is more”. I don’t want to shatter anyones dreams but you are not going to get any stronger or faster in the next 5 days, BUT you can get more rested, recharged and ready to go (physically and mentally) as we hit the 5 weeks that is The CrossFit Open.
Have an extra rest day, go for a walk, hit our de-load WODs or just do some fluffing around at the box and mobile or shoot some hoops!
The 2016 CrossFit Open starts in 5 days……

SKILL

(No Measure)

10mins on each

Overhead Squat (OHS)

Turkish Get Up (TGU)

CONDITIONING

Metcon (No Measure)

For movement

20-15-10-5 muscle snatch (30/20)

8-6-4-2 alt. TGU (16/12)

LEVEL 2

Same but use 40/30 & 24/16

20/02/2016

Hilltop CrossFit – WOD

MOBILITY

(No Measure)

15mins on hips & hamstrings

CONDITIONING

Metcon (Time)

‘AMELIA’

Row 2006m

Then

9 rounds

5 thrusters (50/35)

4 bar facing burpees

Perform as an individual or with a partner.

If done with a partner, partition the row as you like then do 9 rounds EACH, going round for round (1 works, 1 rests)

Amelia Suttell, born 5/4/2006, currently 9 years of age.

This brave young girl is battling cancer for the second time in her short life.

In recognition of the fight and spirit she is showing we’d like to dedicate this workout to Amelia and her family.

Sending all of our strength your way Amelia!

If you are able to donate some money prior to the workout, our friends at CrossFit Tenacity would be unbelievably gracious!

19/02/2016


Hilltop CrossFit – WOD

SKILL

(No Measure)

Muscle up

10mins on “open gym” style skill work

STRENGTH

Back Squat (5-5-5-5 @ 70%)

CONDITIONING

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps
*61/42.5kg

17/02/2016

Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Every 2mins for 20mins

Deadlift & strict pull up

Mins 0, 4, 8, 12, 16: 5 deadlifts at 75% – build to 85%

Mins 2, 6, 10, 14, 18: 8 – 12 strict pull ups (add weight or use bands to hit rep range)

LEVEL 2

Do 5 bar facing burpees before each set of deads and 10sec air bike SPRINT before pull ups

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

16/02/2016


Hilltop CrossFit – WOD

MOBILITY

(No Measure)

15mins on front rack and t-spine

STRENGTH

A: Push Press (Find a heavy set of 3 (7mins))

B: Push Press (3 x 3,3,3 cluster set @ 80%)

CONDITIONING

Metcon (Time)

50 T2B

150 double unders (2:1 single skips)

50 wall balls (9/6 – 10′ line)