Archive for June, 2017

WOD

Hilltop CrossFit – WOD

WARM UP

Foam roller party

10 mins gettin’ yo supple on!

Lats, T-spine, lower erectors, glutes, adductors, ITBs

CONDITIONING

Metcon (Time)

50-40-30-20-10

Air bike cals

Burpees
20min cap, scale reps as needed

ACCESSORY

Russian twists

2 x 30 with light DB/KB (5-15kg)

Easy jog between sets, you pick the distance

WOD

Hilltop CrossFit – WOD

WARM UP

1min tyre flip w/ partner

10 arm circle fwd/bkwd

10 arm swing cross body

1min tyre flip

5/5 lateral lunge

10 inchworm

5/5 spiderman lunges

1min tyre flip

10/10 lying hamstring kicks

10 boot strapper

10 wall squats

STRENGTH

Deadlift (Find a heavy set of 3 (12mins))

CONDITIONING

Metcon (Time)

CrossFit Games Teens/Masters Qualifier 4

2 rounds

10 deadlifts (140/100)

20 deficit HSPU (10/7cm)

30 front squats (42.5/30)
12min cap

WOD


Hilltop CrossFit – WOD

WARM UP

6mins of

15 beat swings

20 double/single skips

10 RKB swing

7.5m inchworm

7.5m spiderman lunge

SKILL

10mins on T2B

10mins on BMU progressions

Metcon (Time)

3 rounds

20 T2B

20/15 cal air bike

20 pull ups
Goal time: <12mins

ACCESSORY

2 rounds (30sec each, 2mins between rounds)

Pillar, side pillar L, side pillar R, deadbug hold

WOD


Hilltop CrossFit – WOD

WARM UP

30m butt kick

30m high knees

30m side shuffle L/R

15m duck walk

30m high skip

20 mountain climbers

10 spiderman lunges

10 boot strappers

10 banded good mornings

CONDITIONING

Metcon (4 Rounds for time)

4 x 1km row

Rest 4-5mins between efforts
Each 1km is not “for time”. Use this as pacing work. You aim is consistency across all four efforts but never getting slower

POST WORKOUT

Short ROMWOD

WOD

Hilltop CrossFit – WOD

WARM UP

Ride, row, run, skip 4-5mins

Burgener warm up w/ PVC x 2

–then–

10 BTN push press w/ empty barbell

10 snatch balance

–then–

Burgner warm-up w/ barbell x 2

STRENGTH

Power Snatch (Find a 2RM in 12mins (not Tn’G))

CONDITIONING

Metcon (Time)

10 snatches (50/35)

10 snatches (60/40)

10 snatches (70/45)
10min cap

ACCESSORY

3 rounds, not for time

30sec hollow hold

15sec arch hold

WOD


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

600m DB Single arm carry (25/15)

100 DB hang snatches

400m DB single arm carry

100 single arm DB push press

200m DB single arm carry
Swap DB between partners every 100m. Break everything else up as you like

WOD

Hilltop CrossFit – WOD

WARM UP

Deep squat hold 2mins (use band support if needed)

–then–

3 rounds

10/7 cal bike (hard)

3 burpee broad jump

–then–

3 rounds

10 wall squats

5 ring rows

CONDITIONING

Metcon (Time)

40 back squats (70/45)

60 bar facing burpees

80 box jump overs (60/50)
16min cap

Bar taken from the ground. Scale weight as needed

COOL DOWN

Couch stretch 2mins /side

Banded hamstring stretch 2mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

EMOM x 10

Min 1: Bike, run, row 45sec

Min 2: 3 snatch deadlift, 3 hang muscle snatch, 3 power snatch balance, 3 OHS

CONDITIONING

Metcon (AMRAP – Reps)

7mins

Hang power snatch (50/35)

*each time the bar touches the floor run vacant block

SKILL

10mins on each

HSPU

Bar Muscle Ups