Archive for January, 2017

01/02/2017


Hilltop CrossFit – WOD

WARM UP

3 x

3 x 10sec easy row, 10sec hard row

10 banded good mornings

5/5 contra deadbugs

3 shin hops

STRENGTH

A: Front Squat (1RM)

B: Deadlift (5RM)

CONDITIONING

Metcon (Time)

20 T2B

40 wall balls (9/6)

Run 600m

*7min cap

31/01/2017


Hilltop CrossFit – WOD

WARM UP

With a partner

Accumulate 150 double unders, each break or clip swap, partner in deadbug hold

Accumulate 100 banded pull aparts, each break swap

partner in pillar hold

SKILL

Metcon (No Measure)

6 rounds

20sec ring support

20sec hollow hold

20sec arch hold

Rest 1min

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20mins

10 burpees

3 rope climbs

Run 400m

30/01/2017

Hilltop CrossFit – WOD

WARM UP

3 x

30sec arms only air bike

10 scap pull ups

10 scap push ups

10m spiderman crawl

STRENGTH

Bench Press (Find a heavy set of 5 for the day (15mins))

During warm up sets, hit some sets of 3-5 strict pull ups

During working sets, hit some sets of C2B or jumping C2B pull ups

CONDITIONING

Metcon (5 Rounds for reps)

Max push press (3/4, 1/2BW)

Max C2B pull ups

Rest 3-4mins

28/01/2017


Hilltop CrossFit – WOD

CONDITIONING

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM until fail

7 thrusters (35/25)

7 pull ups

7 burpees
You will accumulate 15mins of work here. When you fail on 7,7,7, rest for 1 min then hit 6,6,6 until fail, then rest for 1min and hit 5,5,5 until you complete 15 total mins of work

27/01/2017


Hilltop CrossFit – WOD

WARM UP

2x

60sec down/up dog

30sec rest

60sec skip/row/bike/run

30sec rest

60sec tempo squat/empty bar OHS

SKILL/STRENGTH

Snatch (3-3-3-3 @ 90% of 3RM)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

9mins

9 power clean (50/35)

6 bar facing burpees

3 bar muscle ups
Sub 2 x 3 pull up + 3 push up for BMU

25/01/2017


Hilltop CrossFit – WOD

WARM UP

2-3x

4 way crawling

5/5 KB windmill

5 x 2sec hollow holds

5 x 2sec arch holds

SKILL

15mins on pull up progressions and skill

CONDITIONING

Metcon (Time)

10 down to 1

Deadlifts (60%)

HSPU
This is for quality movement over time. Move with purpose but maintain 100% control of your movement every rep

24/01/2017


Hilltop CrossFit – WOD

WARM UP

2-3x

10 leg swings

10 double arm swings

5m banded monster walks each way

STRENGTH

Back Squat (5-5-5-5-5 (aim to add 2.5-5kg from last week))

CONDITIONING

Metcon (Time)

21-15-9

Wall Balls (9/6)

T2B

Burpee (touching T2B bar)

23/01/2017

Hilltop CrossFit – WOD

WARM UP

Run 800m

2-3x

5 KB sumo deadlifts

5 RKB swings

5/5 KB lunges

5 AKB swings

STRENGTH

Hang Clean (3 E90S for 7mins to heaviest)

CONDITIONING

Metcon (4 Rounds for time)

4 rounds

20/15 cal air bike

10 box jump over (70/60)

15 KB swings (24/16)

20/15 cal row

Rest 2-3mins
All 4 rounds are to be around the same time. Use this as pacing practice, working to keep your HR down but movement consistent