Archive for May, 2016

01/06/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Warm-up (No Measure)

Shoulder Health

– Plank rotations x 5-10 each side

– Shoulder taps x 5-10 each side

– SLOW scap push ups x 10

– Lateral crawling x 5m each side

– SLOW scap pull ups x 10

– SLOW beat swing x 10

– Ring push up / handstand hold x 15sec

REPEAT FOR 2 SETS

STRENGTH

A: Push Press (Find a heavy single in 5 attempts)

B: Push Press (10-10-10 @ 65% of single)

Focus on controlled, stable dip, launch off the chest with big leg drive and fast lock out

CONDITIONING

Metcon (Calories)

10 rounds

30sec max calorie row

Rest 90sec

31/05/2016


Hilltop CrossFit – WOD

SKILL/STRENGTH

Snatch Balance (2 EMOM for 10mins – adding wieight)

CONDITIONING

Metcon (Time)

3 rounds

21 deads (60/40)

7 OHS

LEVEL 2

Use 75/50kg

30/05/2016

Hilltop CrossFit – WOD

SKILL

Metcon (No Measure)

KB farmers carry & double unders

With a partner alternate movments of tabata FC & DU for 8 rounds. Rest 2mins and repeat

CONDITIONING

Metcon (3 Rounds for time)

Run 800m

30 KB swings (24/16)

20 T2B

*Each round is for time. Start a new round on the 10mins

LEVEL 2

Use 32/24 and start a new round every 7mins

28/05/2016

Hilltop CrossFit – WOD

TEAM WOD

Metcon (Time)

Da’ Hilltop Triple 3 – as a team complete:

300 strict press (30/20)

300 KB swings (24/16)

300 box jump overs (60/50)

*This is to be done one person after the other. Everyone take a turn to do 1 rep, then 2 reps, then 3 reps, etc, until someone fails. Then go back to 1 rep each, then 2 reps each, etc, until 300 reps are completed.

27/05/2016


Hilltop CrossFit – WOD

STRENGTH

Jerk (Power or Split) (Find a heavy single in 7 attempts)

STRENGTH CONDITIONING

Metcon (AMRAP – Reps)

12mins – Ascending Ladder

1-2-3-4-5-etc…

Jerk @ 75% of heavy single

Run vacant block (150m)

*bar to be taken from the ground

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

25/05/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

Strict HSPU & HS walking

STRENGTH

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

1st working sets to be 75%+

CONDITIONING

Metcon (Time)

100 double unders

25 hang snatch (40/30)

75 double unders

20 hang snatch

50 double unders

15 hang snatch

LEVEL 2

30-20-10 single arm DB OHS (35/25 halve reps L/R)

23/05/2016


Hilltop CrossFit – WOD

MOBILITY

2-3 parts of the body that need attention (No Measure)

Posterior chain (Lat, lumbar, glute, hamstring) mobility & activation

STRENGTH

Metcon (Weight)

EMOM for 20mins

Min 1: 3 deadlifts @ 80%

Min 2: 3 bar muscle ups (sub 3 strict pull ups + 5 push ups)

LEVEL 2

Min 1: 5 deficit deadlifts @ 75-80% (20kg plate)

Min 2: 3 ring muscle ups + 1 ring dip at top of each muscle up

23/05/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Clean technique

STRENGTH

Clean (1RM)

15mins

CONDITIONING

Metcon (Time)

42 T2B

30 Snatches (35/25)

18 burpee over the wall (1m, 90cm)

LEVEL 2

Max cals on air bike in 1min

then,

21 T2B

15 power snatch (50/35)

9 burpee over wall (1.4m/1m)