Archive for February, 2017

01/03/2017


Hilltop CrossFit – WOD

WARM UP

Row, bike, skip, jog 4 mins

2-3x

5 dip shrug

5 dip shrug elbows high

5 hang muscle clean

5 clean land

5 hang power clean

CONDITIONING

Metcon (Time)

3 rounds

10 Hang squat cleans (70/45)

15 Burpees
Rx+ 6mins

COOL DOWN

10mins on Handstand practice

28/02/2017


Hilltop CrossFit – WOD

WARM UP

Burgner warm-up (pvc x2, barbell x2)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

OHS

Hang power snatch

SKILL/STRENGTH

Snatch Balance + OHS (5 x 1+1)

STRENGTH

Front Squat (15mins to find a heavy set of 3)

Move the bar FAST! Keep each set under 8secs, use a partner for this

COOL DOWN

3min Lx ball in rotator cuff & rear delt

7/17 (2)


Hilltop CrossFit – Extras

27/02/2017


Hilltop CrossFit – WOD

WARM UP

3 Rounds

Row 250m

10 pass through w/ pvc

10 scap push ups

10 scap pull ups

10 beat swings

SKILL

10mins on rope climb skill

CONDITIONING

Metcon (Weight)

EMOM for 12 mins

Min 1: 3 Push press (you choose the weight)

Min 2: 2 Rope climbs

COOL DOWN

Row, bike, jog 5mins

2mins lx ball in pec e/s

25/02/2017

Hilltop CrossFit – WOD

TEST

Metcon (No Measure)

17.1 Open workout

CONDITIONING

Metcon (Time)

Run 1 mile

Row 2 km

Air bike 3 miles

24/02/2017


Hilltop CrossFit – WOD

6am, 7:15am & 12pm

WARM UP

EMOM 8 minutes

Min 1: Jog 100m

Min2: 3 beat swing, 4 broad jump, 25 single skips

CONDITIONING

Metcon (Time)

Every 4mins for 3 rounds

Run 400 m

21 KB Swings (24/16)

12 C2B pull ups
Scaled: 16/12kg, 12 jumping C2B

Rx+: 3RFT, 10min cap

9:30am & 5:15pm

ROMWOD (No Measure)

15-20mins stretching

6:30pm

Metcon (No Measure)

17.1 Open workout

22/02/2017

Hilltop CrossFit – WOD

WARM UP

Jog 400m

2 rnds w/ pvc, 1 rnd w/ empty bar

5 muscle snatch

5 Snatch balance

5 OHS

10 slow PVC pass through

STRENGTH

Snatch ( 1 x 2 @ 90%, 5 x 3 @ 75%)

Between each set row 250m making each row slightly faster than the last

TEST

500m Row (Time)

Max Effort 500m Row

21/02/2017

Hilltop CrossFit – WOD

WARM UP

2 x

Row 500m

10 push up

10 tuck up

10 ring row

10 banded good morning

10 PVC OHS

CONDITIONING

Metcon (Time)

5 rounds

10 Squat clean thrusters (50/35)

15 Burpees

14min cap
Rx+: 10min cap

MOBILITY

Glute med roll 2min/side

Banded hamstring stretch 2min/side