Archive for July, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

1min banded front rack stretch /side

3 Way hip stretch x3 /side

–then–

3 Rounds: 5 wall squat, 5 Boot strappers, 30sec pillar hold

STRENGTH

Front Squat (3-3-3-3-3)

Start at 75% and aim to hit 85% for last set

CONDITIONING

Metcon (No Measure)

400m KB/DB farmers carry (you choose the weight)

200m Double KB/DB front rack carry

100m Double KB/DB overhead carry
This is NOT for time, just get the work done

WOD


Hilltop CrossFit – WOD

WARM UP

Tabata skipping drills (practice singles, running, crossovers, double unders, etc)

–then–

EMOM 8mins

Odd: 15sec beat swing, 6 leg ext. hip rocks

Even: 6 wall ball, 5 ring rows

CONDITIONING

A: Metcon (Time)

10 DB thrusters (20/15)

50 double unders

8 DB thrusters

40 double unders

6 DB thrusters

30 double unders

4 DB thrusters

20 double unders

2 DB thrusters

10 double unders
7min cap

B starts at 10min mark

B: Metcon (Time)

15 C2B pull ups

15 cal row (18cal male)

12 C2B pull ups

12 cal row (15cal)

9 C2B pull ups

9 cal row (12cal)

6 C2B pull ups

6 cal row (9cal)

3 C2B pull ups

3 cal row (6cal)
10min cap

Rx+ 10-8-6-4-2 bar muscle up

POST WORKOUT

Walk, jog, ride, row 5mins

WOD


Hilltop CrossFit – WOD

WARM UP

PARTNER WOD

Metcon (Time)

5 rounds

25 ball slams (20/15lb)

10 power snatches (60/40)

Change each time partner does 30m prowler push (30/15kg on prowler) and continue on from where you partner finished

POST WORKOUT

Accum. 50 banded pull aprts & 50 face pulls

Foam roll/smash quads & calves

WOD


Hilltop CrossFit – WOD

WARM UP

“Easy” Tabata row (working on stroke rate)

–then–

3 rounds w/ empty bar: Ext. & shrug, High pull, High hang muscle clean, hang power clean, Clean

STRENGTH CONDITIONING

Metcon (Weight)

5 rounds

3 deadlifts

2 power cleans

1 clean
Rest as needed between rnds to move heaviest weight possible

POST WORKOUT

2-3 rounds NOT for time

10 landmine single leg deadlifts /leg

10 weight box step ups /leg

WOD


Hilltop CrossFit – WOD

WARM UP

Pigeon stretch 90sec /side

–then–

3 Rounds

1 Bear Complex with empty bar (PC,FS, PP, BS,PP) 15sec beat swing + 3 lat pulls, 3 Inchworm + push up

STRENGTH

Front Squat (1 @ 85% EMOM for 10mins)

CONDITIONING

Metcon (AMRAP – Rounds)

EMOM for 10mins

5 hang power cleans (70/45)

3 shoulder to OH

1 bar muscle up
Scale BMU to 3 C2B/variations or 5 pull up/variations

POST WORKOUT

Accum. 3-4mins

T-spine ext over roller/peanut with barbell

WOD


Hilltop CrossFit – WOD

WARM UP

3mins bike, row

–then–

EMOM for 9min

Min 1: 15m bear crawl + 3 broad jumps

Min 2: 5/5 windmills

Min 3: 15sec sampson stretch /side + 30 DU

CONDITIONING

Metcon (Time)

50-35-20

KB swing (24/16)

Ab mat sit ups
12min cap

POST WORKOUT

3 rounds NOT for time

10 0-45-90 sholder raises

15sec dead hang

10 scap pull ups

WOD


Hilltop CrossFit – WOD

WARM UP

2mins squat hold (1min w/ KB, 1min without)

–then–

3 Rounds

15m high knees, 15m butt kicks, 10 pass through, 10 OHS, 5 roll over vsit, 10 box jumps

WARM UP/SKILL WORK

10mins getting upside down

– head stand progressions

– HS on wall

– Freestanding HS

TEST

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Rx: 42.5/30kg

18min cap

POST WORKOUT

Foam roll low back 2mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

Foam roll-a-palooza: Spend 10mins working from your calves to your upper back.

–then–

3 rounds of Rowling

Number over 0 = number of rnds: 5 deadlift 5 HPC 5 PJ 5 good morning

TEAM WOD

Metcon (Time)

Clean & jerks (60/42.5)

Toes to bar

Row calories
Complete 30 reps/cals per person anyway you like. You cannot move to the T2B until all C&J reps are complete, etc. there will be 4 barbells, 4 bars and 2 rowers only.

A 40 and an 80lb deadball must be off the ground for any reps to count.

POST WORKOUT

Scorpion strecth 2 x 60sec /side