Archive for May, 2016

21/05/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

In Pairs

Each partner to complete:

10 back squats (75/50)

10 burpees

10 cal row

While partner holds 2 x 24/16kg KBs

Then do 8-8-8 each, 6-6-6 each, 4-4-4 each and 2-2-2 each

20/05/2016


Hilltop CrossFit – WOD

STRENGTH

TEST – May 16 (Weight)

Find heaviest

4 power cleans

4 front squats

4 shoulder to OH
* This is a test. Go heavy! Find your max.

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

18/05/2016

Hilltop CrossFit – WOD

STRENGTH

Power Clean (5-5-5-5 (start @ 70% and build if possible))

*touch n’ go reps

CONDITIONING

Metcon (Time)

5 rounds

21/18 cal row

15 pull ups

9 HSPU
Scale to HRPU as needed. 16min time cap

17/05/2016

Hilltop CrossFit – WOD

MOBILITY

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

Ankle and hip flexor mobility

STRENGTH

Front Squat (1RM)

CONDITIONING

Metcon (Time)

Accumulate 4mins in a handstand hold.

Each break = 20sec plank hold + 10 Russian KBs @ 24/16

*Scale to ring push up position hold as needed

LEVEL 2

Handstand walk 75m

*Minimum 5m efforts (if you come down before 5m go back to start or last 5m mark)

16/05/2016


Hilltop CrossFit – WOD

SKILL

Metcon (No Measure)

10mins on ring muscle up / ring work

LEVEL 2

EMOM for 8mins

1-5 PERFECT muscle ups (pick a number of reps you can do easily and make focus on perfect reps)

CONDITIONING

Metcon (Time)

Run 1.6km

50 squats

100 sit ups

150 double unders (2:1 singles)

100 step walking lunge

50 wall balls (9/6 – 10′ line)

STRENGTH

Strict Press (Find a heavy single in 5 attempts)

14/05/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

Partner CINDY

20mins

5 pull ups

10 push ups

15 squats

*Alternate movements between partners

13/05/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Metcon (AMRAP – Reps)

Reverse tabata for 8 rounds

Hollow and arch holds

2mins max double unders

Reverse tabata for 4 rounds

Hollow and arch holds

SKILL/STRENGTH

Overhead Squat (3-3-3 (tempo 31X3))

CONDITIONING

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
* Thrusters @ 50/35

* Sub 12-9-6 strict pull ups and K2E for rope climbs

11/05/2016

Hilltop CrossFit – WOD

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20mins

Run 400m

30/21 cal row

30/21 cal air bike
*Each 100m of the run will count as 1 rep

STRENGTH

Strict Press (Find a heavy 3 in 5-7 attempts)