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
Archive for March, 2017
WOD
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
