Archive for June, 2016

01/07/2016


Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Warm-up (No Measure)

10mins on HS walking

Work at your ability level (wall climbs, weight shifting in wall climb, LONG hs holds on wall , shoulder taps – noes to wall/back to wall, walking with partner assist, etc)

STRENGTH

Clean (5-5-5-5 (start @ 60% and aim to build weight))

CONDITIONING

Metcon (Time)

21-15-9

C2B pull ups

Front rack walking lunge (60/40)

29/06/2016


Hilltop CrossFit – WOD

CONDITIONING

Metcon (AMRAP – Reps)

Tabata Party

Push ups

Deadlifts (80/55)

Abmat sit ups

Box jumps

*Rest 1min between rounds

LEVEL 2

Deficit push up (use KBs)

KB Snatch (AHAP – Alt L/R each round)

T2B

Air bike

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

28/06/2016


Hilltop CrossFit – WOD

RE-TEST

TEST – May 16 (Weight)

Find heaviest

4 power cleans

4 front squats

4 shoulder to OH
*Compare to 20/5/16

STRENGTH

Hang Snatch (Find a 2RM)

27/06/2016

Hilltop CrossFit – WOD

MOBILITY

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

Shoulder external rotation and front rack position

POWER

Push Press (Find a heavy set of 3 for the day)

*Not touch and go. Pause and reset between each rep at the shoulder

CONDITIONING

Metcon (3 Rounds for reps)

3mins AMRAP

10/7 cal row

5 burpees over the rower slide

Rest 3mins between rounds

25/06/2016


Hilltop CrossFit – WOD

CONDITIONING

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
35/25kg

24/06/2016

Hilltop CrossFit – WOD

WARM UP

Warm-up (No Measure)

Spend 3mins at the bottom of your squat (use bands as needed)

STRENGTH

Power Snatch (1RM)

STRENGTH CONDITIONING

Metcon (Time)

3 rounds

3-6-9 front squats
Use same weights used on 4/5/16 OR use 80,60&40% of your 1RM front squat

https://app.wodify.com/Performance/WhiteboardEntry.aspx

22/06/2016

Hilltop CrossFit – WOD

STRENGTH

Pull-ups (5-5-3-3-1-1-1RM)

* after the 5s and 3s do a manageable amount of PERFECT push ups

* LEVEL 2 do a small amount of kipping ring dips (work with coaching on this)

CONDITIONING

Metcon (Time)

50-40-30-20-10 squats

25-20-15-10-5 burpees

*12min cap

21/06/2016


Hilltop CrossFit – WOD

MOBILITY

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

Chest and 1st rib/trap

STRENGTH

Jerk (Power or Split) (1RM)

CONDITIONING

Metcon (Time)

Row 1500m

30 clean & jerks (50/35)

LEVEL 2

2 rounds

Run 800m

15 clean & jerks (60/40)

*10min cap