Archive for March, 2016

01/04/2016

Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

10mins on HSPU. No rep scheme just work within your ability

LEVEL 2 – Ring Dips

10mins working on a mixture of strict and kipping

STRENGTH

Back Squat (4 x 3,3,3 @ 60%)

Cluster sets. Rest 3mins between sets

CONDITIONING

Metcon (Time)

30cal Row

30 Shoulder to OH (50/35)

20cal Row

20 Shoulder to OH

10cal Row

10 Shoulder to OH

LEVEL 2

SDHP & Shoulder to OH

30/03/2016


Hilltop CrossFit – WOD

STRENGTH

Push Press (4-4-4-4 )

Not touch n’ go

POWER

1: Metcon (Distance)

1RM Box Jump (5mins only)

2: Metcon (Distance)

1RM Broad Jump (5mins)

3: Metcon (Weight)

1RM Suitcase Deadift (10mins)

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

23/03/2016


Hilltop CrossFit – WOD

MOBILITY

Warm-up (No Measure)

T-spine, ankles & calves

STRENGTH

1: Front Squat (Find a heavy single)

10mins

2: Metcon (Time)

With a partner of simlar strength – 40 front squats @ 80% of heavy single

CONDITIONING

Metcon (AMRAP – Reps)

7mins

15 KB swings (24/16)

30 double unders OR 3:1 single skips

LEVEL 2

10 KB swings (32/24)

5 C2B pull ups

60 double unders

22/03/2016


Hilltop CrossFit – WOD

SKILL

1: Warm-up (No Measure)

HS hold

15on/15 off for 4mins

LEVEL 2

15sec HSPU – 15sec HS hold – 15sec HSPU – 15sec hs hold

Rest 2mins & Repeat

SKILL

2: Warm-up (No Measure)

10mins on muscle up / ring work. No rep scheme just spend some time on SKILL work

LEVEL 2

10mins for 2 sets max reps of muscle ups

STRENGTH

Strict Press + Push Press + Thruster (1+1+1 (7mins to find heaviest))

CONDITIONING

Metcon (Time)

21-15-9

Cal Row

Pull ups

21/03/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

T2B – EMOM x 6mins

3-10 perfect T2B + 20 double unders or 20sec of attempts

POWER

Metcon (AMRAP – Rounds and Reps)

15mins – in teams of 3

P1: 20m prowler push w/ p2 standing on prowler

P2: 12 burpees over prowler at 20m mark

P3: rest

*Rotation: push – on/burpees – rest

MOBILITY

Metcon (No Measure)

Hamstring, glutes & hips

18/03/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

(No Measure)

15sec on/15sec off for 4mins

HS Hold on wall (scale to ability level)

LEVEL 2

3 rounds

15sec HS hold

15sec AMRAP strict HSPU

15sec HS hold

45sec rest

* if strict HSPU fails go to kipping

STRENGTH

Clean and Jerk (Find a heavy triple for the day (15min))

CONDITIONING

Metcon (Time)

2 rounds

30 cal row

20 power cleans (60/40)

10 STOH

16/03/2016

Hilltop CrossFit – WOD

CONDITIONING

Metcon (AMRAP – Reps)

EMOM for 18mins

Min 1: AMRAP push press (42.5/30)

Min 2: AMRAP back squat

Min 3: Rest

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

15/03/2016


Hilltop CrossFit – WOD

MOBILITY

15mins on OH and squat positions

STRENGTH

Snatch Balance (Find a heavy triple for the day (15mins))

CONDITIONING

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*60/40kg

*LEVEL 2: Squat snatches