Archive for March, 2017

WOD


Hilltop CrossFit – WOD

PARTNER WOD

The Admiral (AMRAP – Rounds and Reps)

The Admiral

20mins

5 burpee pull ups

10 front squats (70/45)

15 box jumps (70/60)
Alternate movements between partners each round

WOD

Hilltop CrossFit, Hilltop CrossFit – WOD

WARM UP

2 rounds

15m walking lunge

5 broad jumps

15m seesaw walk

10 reverse grip pvc strict press

STRENGTH

Strict Press (3-3-3-3 (<80%))

CONDITIONING

Metcon (Time)

4 rounds

10 back rack lunges (60/40)

Run 400m

2 rope climbs

Goal sub 17mins

WOD

Hilltop CrossFit – WOD

WARM UP

10mins on hollow & arch holds & rocks, beat swing & kipping pull up progressions

OR

10mins to accum. 3mins hollow & 3mins arch hold

Each break do 7 back extensions / GHD sit ups

STRENGTH

Power Clean and Jerk (3-3-2-2-1-1-1)

Touch n’ go reps. Build weight to a heavy single for the day with no misses

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

WOD

Hilltop CrossFit – WOD

WARM UP

10min AMRAP

Jog vacant block

12 air squats

12 scap pull ups

30sec HS hold

12 scap push ups

12 hang muscle clean + strict press

CONDITIONING

Metcon (Time)

10 power jerks (50/35)

30 cal air bike

8 power jerks

24 cal air bike

6 power jerks

18 cal air bike

4 power jerks

12 cal air bike

2 power jerks

6 cal air bike

COOL DOWN

Walk 400m

Foam roll quads 90sec /side

Foam roll lats 90sec /side

WOD


Hilltop CrossFit – WOD

WARM UP

2mins skipping

Then, 3 rounds

Jog 200m

15 plate GTOH

10m spiderman crawl

5 ipsi/contra/4-way deadbug

CONDITIONING

Metcon (Time)

40 KB swings (24/16)

40m burpee broad jump

100 double unders

20 KB OH walking lunge (R)

20 KB OH walking lunge (L)

100 double unders

40m burpee broad jump

40 KB swings

MOBILITY

Banded shoulder distraction 90sec /side

Low dragon 2mins /side

WOD


Hilltop CrossFit – WOD

TEST

Metcon (No Measure)

17.5 Open workout

WOD


Hilltop CrossFit – WOD

WARM UP

AMRAP in 7mins

5 steps walking lunge e/s

10 plate GTOH

15 double unders

MOBILITY

ROMWOD (No Measure)

15-20mins stretching
Warrior ROMWOD

6:30pm

Metcon (No Measure)

FRIDAY NIGHT LIGHTS

17.5 Open Workout

WOD

Hilltop CrossFit – WOD

WARM UP

3 rounds (empty bar)

5 RDL

5 hang muscle clean

5 push press

5 front squat

7 ring rows

Then

Alt. tabata

Double unders

Thrusters (empty bar)

CONDITIONING

Metcon (Time)

10 DB squat clean thrusters (22.5/15)

Run 400m

10 DB squat clean thrusters

100 double unders

10 DB squat clean thrusters

Air bike 35/25cals
Scaled use 15/10kg DBs and do 100 single skips

MOBILITY

Couch stretch 2mins e/s

Accum. 2mins BB bicep stretch