Archive for February, 2016

15/02/2016


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

30sec on/off for 8mins

1) 15sec hollow/arch hold

2) Pull ups (if using bands, this will be strict work)

Level 2

Alternating tabata rounds for 8mins

Hollow, butterfly pull up, arch, butterfly C2B pull up

CONDITIONING

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
*100/70kg

**Sub 100 abmat situps for rope climbs and 30 hand release push up for HSPU

13/02/2016

Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Every 90sec until fail

3 push press

2 power jerk

1 split jerk

Start at 1RM strict press and add 5/2.5kg each round

When you fail, rest for next 90sec block then 1 set of max push press at last weight

MOBILITY

ROMWOD

Bring a mat or towel

12/02/2016

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

HSPU development

10mins on headstand, hollow elevations, head stand to push pos.

STRENGTH

Front Rack Lunge (12mins to find an 8 step max)

CONDITIONING

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*C&J 61/42.5kg

10/02/2016


Hilltop CrossFit – WOD

SKILL

(No Measure)

T2B

15sec on/off for 8mins

1) Jefferson stretch

2) small number of t2b (legs straight, don’t worry about range)

STRENGTH

Clean and Jerk (5 x 2 cleans + 1 jerk)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

10mins

12 T2B

9 power cleans (61/42.5)

6 STOH

LEVEL 2

Same but use 75/50

09/02/2016


Hilltop CrossFit – WOD

POWER

Power Snatch (Find a heavy single for the day (10mins))

STRENGTH

Metcon (3 Rounds for reps)

OHS

3 rounds for max reps in 60sec @ 90% of todays power snatch

*Rest 2-3mins between rounds. This does not have to be unbroken

08/02/2016

Hilltop CrossFit – WOD

SKILL

(No Measure)

Muscle up / ring skill

5 rounds or 10mins

5 ring swings

5 hips to rings

5 transitions drill

LEVEL 2

EMOM for 10mins

1 muscle up + dip, dips increase by 1 each min

STRENGTH

Push Press (7-7-7-7)

CONDITIONING

Metcon (Time)

Run 1000m (for time)

50 double unders (or backward skips)

Row 1000m

LEVEL 2

Run 1000m (for time)

50 T2B

Air Bike 50cals

06/02/2016

Hilltop CrossFit – WOD

STRENGTH

A: Deadlift (3 EMOM for 5min (70-80%))

B: Deadlift (2 EMOM for 5mins (80-90%))

C: Deadlift (1 EMOM for 5mins (+90%))

CONDITIONING

Metcon (Time)

3-6-9-12-15-12-9-6-3

Cal row

Wall balls (9/6)

05/02/2016


Hilltop CrossFit – WOD

SKILL

(No Measure)

Rope climb – 10mins

Working skill

OR

2 rounds

1 in 1st min, 2 in 2nd min, 3 in 3rd min, rest 4th min

STRENGTH

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
*Strictly 10mins on each movement