Archive for April, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

60sec pass throughs

2 x 30sec forward fold with pvc

Then, EMOM for 8

Min 1: row/bike/run/skip

Min 2: 3 inchworm, 5 KB windmill

CONDITIONING

Metcon (Time)

40 KB swings (24/16)

40 burpees

100 double unders

20 single arm KB OHS right (16/12)

20 single arm KB OHS left

150 double unders

30m DBL KB front rack walking lunge (16/12)

30m DBL KB walking lunge

200 double unders

*20min cap
Scaling:

Single skips with 1 double under attempt every 10 reps

Single KB front squat for OHS

Scale weight as needed

MOBILITY

Walk/bike/row 3mins

Foam roll under arm 2mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

Reverse ball toss “bowling”

PARTNER WOD

Metcon (Time)

21-15-9

Hang squat clean (60/40)

Ball slam (20/15lb)

Box jump (70/60)

200m slam ball carry
Partners must alternate rep for rep and do the run together

WOD

Hilltop CrossFit – WOD

WARM UP

8 mins Tabatatasticness

1) Skip

2) Spider man lunge / mtn climber

3) KB swing (light, Russian & American)

4) Tuck ups

CONDITIONING

Metcon (Time)

4 rounds

10 single arm KB push press (24//16)

50 double unders

15 KB swings (24/16)

ACCESSORY

3 x 20sec ironman hold

3 x 20sec weighted plank hold

Rest as needed

WOD


Hilltop CrossFit – WOD

WARM UP

3 x

5 inchworms

10 pvc pass thru

15 cossack squats

30sec deadbugs (ipsi, contra, 4-way)

50 single skips or 35 double unders

CONDITIONING

Metcon (Time)

4 rounds

Run 400m

15 T2B
Goal is sub 12mins

15min time cap

MOBILITY

Foam roll hip flexor/TFL 2mins /side

Foam roll calves 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

EMOM x 9mins

Min 1: bike, row, run

Min 2: 3 x SDHP, front squat, push press, thruster (empty bar)

Min 3: 5 burpees, 5 box jumps

CONDITIONING

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Rx: 60/50cm & 42.5/30kg

Scale as needed

WOD


Hilltop CrossFit – WOD

WARM UP

Bike, row, jog 3mins

Then, 2x

3-way hip stretch

10 roll over v-sit

10/10 lying hamstring kicks

10/10 lying leg cross-over

10/10 Lateral lunge

5 Inch-worm

10 banded good mornings

STRENGTH

Deadlift (1RM)

CONDITIONING

Metcon (3 Rounds for time)

40m Prowler push AFAP
Men: 3/4 bodyweight

Ladies: 1/2 bodyweight

WOD


Hilltop CrossFit – WOD

WARM UP

3 x

30m running with rope

20 banded good mornings

10 roll over to v-sit

CONDITIONING

Metcon (4 Rounds for time)

Row 500m

Run 400m

Each round is for time

Option A: start a new round every 5mins

Option B: start every 6mins

Option C: start even 7mins

STRENGTH

Strict Pull Up (2 x max reps )

WOD


Hilltop CrossFit – WOD

WARM UP

Ride, row, run 3mins

Then 3 x

5 deadlift (empty bar), hang muscle clean, front squat, strict press, good morning

STRENGTH

Power Clean + Front Squat (1RM)

CONDITIONING

Metcon (Time)

10 rounds

5 pull ups

10 med ball cleans (9/6)

12min cap