Archive for May, 2017

WOD

Hilltop CrossFit – WOD

WOD

Metcon (No Measure)

1km of burpee broad jumps
This workout is NOT for time! It is to raise money for youth homlessness and domestic violence through the The Unite Project.

Please be at the box no later than 7:45am for an 8am start over at the sports fields at St Francis.

WOD

Hilltop CrossFit – WOD

WARM UP

Air bike roller wars

SKILL/STRENGTH

3 x 10-12 strict pull ups

Use bands or add weight as needed

*there will be drills and alternatives for those the need it

STRENGTH CONDITIONING

Big Clean Complex (Weight)

High hang squat clean (hip)

Hang squat clean (knee)

Squat clean (floor)

Push press

High hang squat clean (hip)

Hang squat clean (knee)

Squat clean (floor)

Push jerk

High hang squat clean (hip)

Hang squat clean (knee)

Squat clean (floor)

Split jerk

*All without dropping the barbell
4 sets for heaviest weight possible

Rest 4-5mins between efforts

WOD

Hilltop CrossFit – WOD

WARM UP

LX ball in chest 2mins /side

Then, 2 rounds

10 Roll over to v-sit

10 lying leg cross over

10 lying hamstring kicks

10 spidermans

20 mountain climber

10 bootstrapper

10 banded squats

SKILL/STRENGTH

2 Position Snatch (1-1-1-1-1 @75%)

High hang – hang

CONDITIONING

Metcon (Time)

2 rounds

30m single arm DB OH walking lunge (22.5/15)

Run 800m
12min cap

15m on L, 15m on R

Scale weight to 15/10kg as needed

COOL DOWN

Pigeon stretch 3mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds (10mins)

Jog vacant block

5 deadlift (empty bar)

5 hang muscle clean

5 thrusters

10 kip swing (start tight, finish big)

20 star jumps

CONDITIONING

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Thursters 20/15kg

Use bands or jumping pull ups as needed

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deads 100/70kg

Use DB strict press as needed

Jackie has a 10min cap. Everyone will start Diane at the 15min mark with a 10min cap also.

COOL DOWN

Foam roll qauds and low back 2-3mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

Partner med ball warm up:

2 rounds (10 reps each)

10 chest pass each

10 side toss right

10 side toss left

10 KB swing style tosses

10 partner wall ball

10m banded monster walk L/R

STRENGTH

Front Squat (3-3-3 @ 60-65%)

7sec pause at bottom, 15sec pause at top for all reps

CONDITIONING

Metcon (Time)

3 rounds

20 Toes to bar

15 Shoulder to OH (60/40)
Goal time 10mins

Rx+ 70/45

COOL DOWN

Foam roll lats, under arm 2-3mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

Easy AMRAP 5mins

5/10/15m shuttle

50 single skips

10 box step up

5 push up

STRENGTH

Back Squat (5-5-5-5-5 )

Last set should be just short of a 5RM

CONDITIONING

Metcon (Time)

In partners (each to complete)

50 air squats

21 hang power snatch (35/25)

35 air squats

15 hang power snatch

20 air squats

9 hang power snatch

WOD


Hilltop CrossFit – WOD

WARM UP

3-way hip stretch x3 /side

Then, 3 x

5 burpee broad jump

10 lateral lunges

15 pass throughs

50 single skips

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20mins

10 squat clean thrusters (42.5/30)

20/15 cal row
Goal: 7+ rounds

COOL DOWN

Walk 400m

Couch stretch 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

5 rounds (start easy, finish at moderate pace)

5 good mornings (pvc, banded, empty bar)

5 pull ups

5 burpees

5 wall balls

10 Cal airbike

CONDITIONING

Metcon (Time)

3 rounds

7 hang power clean & jerks (70/45)

50 double unders
Rx+ 85/55

Goal time 10mins

ACCESSORY

Accumulate 30 strict T2B or straight legged lying T2KB

Foam roll lat/underarm 3mins /side