Archive for June, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

30m butt kick

30m high knees

30m side shuffle L

30m side shuffle R

1min jumping pull ups

30m long skip

30m high skip

1min beat swing

CONDITIONING

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Squat cleans 42.5/30kg

WOD


Hilltop CrossFit – WOD

WARM UP

With a partner- as quickly as possible – Row 1000m total.

Each partner must row as close to 100m as possible. Do 1 burpee for each meter over the 100m (up to 7) while other partner rows their 100m.

–Then–

Banded shoulder strectch 2mins /side

–Then–

2 Rounds Burgner warm-up w/ pvc, 1 Round Burgner warm-up w/ empty barbell

PARTNER WOD

Metcon (Time)

75 Hang power snatches (35/25)

50 Hang power snatches (45/30)

25 Hang power snatches (60/35)
One partner works on as many snatches as possible while other partner rows or bikes 15/12cals. Swap after each designated calorie amount completed.

POST WORKOUT

Pigeon stretch 2mins /side

Banded samson stretch 2mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

EMOM 10

Min 1: Row, ride, jog 45secs

Min 2: 5 barbell bent over rows, 5 tall power clean, 5 strict/push press

SKILL

10-15mins on pull up, C2B or bar muscle up skill

*The goal here is to work towards a level just above your current ability

CONDITIONING

Metcon (Time)

10-8-6-4-2

Bar muscle up

DB Shoulder to OH (25/15)
Goal <12mins

ACCESSORY

Accumulate 2mins in a hollow hold

Each break do a 30sec active shoulder hang

WOD


Hilltop CrossFit – WOD

WARM UP

Row, ride and shoot the shit – 3mins

–Then–

2mins foam roll calves /side

–Then–

3 Rounds

5/5 box step up with dynamic knee raise

10 dynamic “calf” box jumps

5 bent over rows, 5 RDL, 5 hang muscle clean, 5 thrusters

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

7 mins

7 Hang power cleans (70/40)

14 Box jump overs (70/60)
Goal +5 rounds

POST WORKOUT

Walk 400m

Lx ball hamstring smash 2mins /side

Accum 40 Lx ball snow angels

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds

1min bike, row

30 singles

3-5 consec. box jumps

7 deadbugs (ipsi, contra, 4-way)

5 inch worms (5sec hold in pike)

SKILL

10mins on squat therapy

CONDITIONING

Metcon (Time)

5 rounds

10 Back squats (85/55)

20/15 cals air bike

Rx+ 100/70kg
Goal <15mins

ACCESSORY

Accumulate 20 Turkish Get Ups (you choose the weight)

WOD


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

40-30-20

Hang power snatch (50/30)

HSPU

Split work any way you like but you must finish 40 snatches before moving to 40 HSPU, etc
15min cap

ACCESSORY

Roll quads/ITBs 2mins /side

Accum. 2mins of 0-45-90 shoulder raises (tempo 3330)

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds

10 Roll over to v-sit

5/5 lying leg cross-over

10/10 toy soldiers

5/5 High knee – spiderman lunge

10 RDL w/ empty bar

STRENGTH CONDITIONING

Metcon (No Measure)

EMOM for 20mins

Min 1: Row 230/190m

Min 2: 10 deadlifts (80/55)

CONDITIONING

Metcon (AMRAP – Reps)

Tabata

Abmat sit ups

WOD


Hilltop CrossFit – WOD

WARM UP

in 7mins

Jog 800m then max double unders in remainder

–then–

3 Rounds

5 Deadlift

5 Hang muscle clean

5 Front Squat

5 BTN Push press

STRENGTH

Power Clean (Build to a heavy single in 10mins)

No fails due to weight, technical fail is ok. This is not a 1RM, just find a heavy load with good movement

CONDITIONING

Metcon (Time)

10 Power Cleans (60/40)

8 Power Cleans (70/45)

6 Power Cleans (80/50)

4 Power Cleans (90/52.5)

2 Power Cleans (100/55)
8min cap

Scale weight as needed. Gents increase 5-10kg each set, ladies 2.5-5kg