Archive for May, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

Banded shoulder stretch 2mins /side

–then–

3 Rounds

10 pass throughs

10 reverse grip strict press

10 ipsi/contr/4-way dead bugs

10 plank to wall support

STRENGTH CONDITIONING

Metcon (Time)

50 Handstand Push Ups

*each time you stop, do 3 Power snatch (60/40)
Goal: complete in 5-7 sets or less

*Stop snatches after 7 sets.

COOL DOWN

Banded shoulder or pec stretch 2mins /side

Under arm foam roll or pec lx ball smash

WOD


Hilltop CrossFit – WOD

WARM UP

Banded couch stretch 2mins /side

Foam roll glutes & low back 2-3mins

–then–

2 Rounds

Jog vacant block

10 star jumps

10 crossover jumps

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

15mins

5 hang power cleans (60/40)

10 ball slams (20/15lb)

20/15 cals air bike

40 double unders
Goal 4+ rounds

COOL DOWN

Row, ride, walk 3-5mins

Foam roll calves & lats 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

Junk Yard Dog partner warm up

Burger warm up w/ PVC x 2, w/ empty bar x 1

SKILL

Snatch Technique focus on pulling from the ground, hip “engagement” and receiving position

STRENGTH

Snatch High Pull + Hang Snatch (8 x 1)

ACCESSORY

FOR QUALITY!

3 x 8-12

0-45-90 shoulder raises

WOD


Hilltop CrossFit – WOD

WARM UP

In partners

Jog 400 together

–then–

Accumulate 200 skips

–then–

4 rounds (alt movements, like WOD)

5 inch worm with push up

10 lateral lunge

10 shoulder taps from plank, wall climb or handstand

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

12mins

15 push press (42.5/30)

30m DB walking lunge (15/10 each hand)

10 deadlifts (100/70)
Alternate movements between partners each round.

Scale weights as needed

WOD


Hilltop CrossFit – WOD

WARM UP

EMOM for 6mins

Min 1: 45 skipping variations

Min 2: 3 deadlift (empty bar), 3 clean pull, 3 muscle clean, 3 front squats

STRENGTH

Power Clean (3-3-3-3-3)

Superset each set with 10 BB good mornings

ACCESSORY

Accumulate 1min in each (12min cap)

1) Ring support

2) L-hang

3) L-sit

WOD

Hilltop CrossFit – WOD

WARM UP

Row, bike, jog 3mins

Then, 3 rounds

10 Banded good morning

5 roll over v-sit

10cal bike or row SPRINT!

Rest 30-60sec

CONDITIONING

2017 Regionals Workout 6 (Time)

30/25 Assault Bike Calories

20 Burpee Box Jump Overs (70/60)

10 Squat cleans (70/45)
8min cap

COOL DOWN

Ride, row, or jog easy pace till clock hits 15mins

Accumulate 3 rounds

20 abmat sit up

5-10 Nordic curls

WOD

Hilltop CrossFit – WOD

WARM UP

3 way hip stretch x 3 /side

Then, 2 rounds

5 DB windmill /arm (increase weight on 2nd rnd)

5 inchworm + push up

1min psi/contra deadbugs

100 singles

SKILL

Spend time on rope climbing and double under technique

CONDITIONING

2017 Regionals Workout 3 (Time)

30m DB OH Walking Lunge (25/15)

100 Double Unders

50 Wall Balls (9/6)

7 Rope Climbs

50 Wall Balls

100 Double Unders

30m DB OH Walking Lunge
20min cap

COOL DOWN

Couch stretch 2mins /side

Foam roll/mash calves

WOD


Announcements

Welcome to Regionals Week! This weekend is the Pacific Regional held in Wollongong, NSW so as a bit of fun (and of course a little test) we will be doing most of the Regional events.
DO NOT STRESS about the movements or workouts you’ll see this week. We will always make every workout achievable for every member of Hilltop! Why? Because the movement needs of an Olympian and your Nanna differ by degree not kind…

Hilltop CrossFit – WOD

WARM UP

Jog 400m

Then, 3 rounds (8mins)

15 banded pull aparts

15 scap push ups

10 spiderman

SKILL

Spend time working on strict HSPU and variations, and C2B pull ups and variations

CONDITIONING

2017 Regionals Workout 1 (Time)

Run 1200 m

— then —

12 rounds

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

12 Air Squats
25min cap

COOL DOWN

Foam roll t-spine/lats

3 x 30sec tip n’ tuck