Archive for July, 2016

30/07/2016


Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Rising bar Shoulder to OH

2 bars set up for male and female (1 tall, 1 short)

Male bar starts at 45kg and increases 5kg each lift until fail

Female bars start at 35kg and increase by 2.5kg each lift until fail

PARTNER WOD

Metcon (AMRAP – Reps)

In pairs

6mins

Wall balls (9/6)

*only change after partner has done 15 KB swings (24/16)

29/07/2016


Hilltop CrossFit – WOD

STRENGTH

Metcon (Time)

Overhead Squat

20-18-16-14-12-10-8-6-4-2

Men start with 20kg and aim to add 5kg each set

Ladies start with 15kg and add 2.5kg each set

STRENGTH

Metcon (No Measure)

FOR QUALITY

100 banded pull aparts

100 banded good mornings
You choose the bands

27/07/2016

Hilltop CrossFit – WOD

CONDITIONING

Metcon (Time)

21 squat cleans (50/35)

Run 400m

15 thrusters

Run 400m

9 clean & jerk

LEVEL 2 (Rx+)

21 hang squat clean thrusters (60/40)

Air bike 400m

15m OH walking lunge

Air bike 400m

9 strict press

*if you need to lower the weight for the strict press, add 2 more strict press for every kg you go down

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

26/07/2016

Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

T2B progressions + 3 sets of a # of reps at your level

LEVEL 2

3 rounds

15sec hollow hold, 15sec arch hold

30sec rest

10sec hollow rock, 10sec rest, 10sec arch rock

Rest 90sec

STRENGTH CONDITIONING

Metcon (Weight)

Every 90sec for 10 total rounds

1) 5 deficit deadlifts @ 60%

2) 4-8-12-16-20 T2B

LEVEL 2 (Rx+)

1) work to a heavy 5 deficit deadlifts

2) 9-12-15-18-21 T2B
Deficit: 20/15kg plate, T2B increase each round

25/07/2016


Hilltop CrossFit – WOD

STRENGTH

Back Squat (5-5-5-5-5)

Start at 70%, aim to build to 80%

CONDITIONING

Metcon (AMRAP – Reps)

Choose an option

1) 7mins – AMCalsAP on air bike

*EMOM perform 3 C2B pull ups

2) 8mins – AMRAP of KB swings (24/16)

*EMOM perform 5 C2B pull ups

23/07/2016


Hilltop CrossFit – WOD

TEAM WOD

Metcon (Time)

In teams of 3

600m tyre roll

then

21-15-9

OH walking lunge (15/10) – parnter in wall hold

T2B – partner in plank hold

HRPU – parnter in plate OH hold
Do the tyre run together

Break reps up evenly (i.e. 21 = 7,7,7)

1 working, 1 in hold, 1 resting

22/07/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

Shoulder Health (complete 2 full rounds)

– TGU sit up x 5 each side

– KB windmill x 5 each side

– SLOW scap push ups with shoulder tap x 5

– Lateral crawling x 5m each side

– Scap pull up with 7sec hold x 5

– TIGHT CONTROLLED beat swing x 10

– Ring push up with feet elevated / handstand hold x 20sec

CONDITIONING

A son, a brother, a partner, a friend.

PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 22 AUGUST 2011

http://australianherogames.com/hero-wod/hero-wod-lambo/

LAMBO (Time)

21-15-9

Snatch (50/35)

KB swing (32/24)

T2B

100 double under cash out

MOBILITY

Lx ball in foot – 2mins e/s

Dbl Lx ball in t-spine – 60sec each on 5 different vertebrae

Couch stretch 2mins e/s

20/07/2016


Hilltop CrossFit – WOD

MOBILITY

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

Ankle, calf, T-spine

STRENGTH CONDITIONING

A: Metcon (Weight)

0n a 30min running clock

0-8mins

Find a 7RM front squat (bar taken from the ground)

Rest 5mins

B: Metcon (Time)

13-30mins

Complete for time

35 cal air bike

50 wall balls (9/6 – 10′)

35 shoulder to OH (50/35)

50 box jumps (60/50)