Archive for August, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

2mins deep squat hold (1min w/ light KB, 1min without – try to maintain a neutral spine and avoid falling)

–then–

2mins banded front rack stretch /side

–then–

2mins bike or row (moderate to hard pace)

STRENGTH

Hang Clean + Front Squat (7 x 1 + 2 )

Start @ 60% clean and aim to increase to a heavy single for the day

CONDITIONING

Metcon (AMRAP – Reps)

Tabata ball slams (20/15lb)
GO HARD!!!

WOD


Hilltop CrossFit – WOD

WARM UP

Banded lateral seam stretch 2mins /side

–then–

2 Rounds: 5 beat swings, 10 banded pull apart, 15 pass throughs

–then–

3 rounds: Burgener Warm Up w/ empty bar

SKILL/STRENGTH

Snatch Pull + Snatch (1 EMOM for 10mins @ 80%)

CONDITIONING

Metcon (AMRAP – Reps)

7mins

25 Hang power snatches (60/40)

Max T2B in remainder
Sub 2:1 K2C for T2B

WOD


Hilltop CrossFit – WOD

WARM UP

Bike or row 3mins

–then–

3 Rounds: 5 muscle up transition, 3-5 ring dips/push ups, 2 wall climbs, 5 KB SDHP, 5 RKB swings

WARM UP/SKILL WORK

10mins to find a WORKABLE & MAINTAINABLE scaling option for muscle ups and HSPUs

OR

10mins working on 1-2 muscle ups and 1-2 HSPUs for efficiency

CONDITIONING

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB swings: 32/24kg

POST WORKOUT

Roll/smash glutes, hammies & t-spine 3mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

Dynamic running drills: High knees, butt kicks, Carioca, toy soldier, skipping, spiderman crawl, etc

–then–

EMOM x 8

Min 1: 3/3/3 RDL, deadlift, banded good morning (Increase weight every round)

Min 2: 5 dynamic calf box jumps, 7/7 mountain climbers

CONDITIONING

Metcon (Time)

21 deadlifts (70/45)

Run 400m

15 deadlifts (85/55)

Run 400m

9 deadlifts (100/65)

Run 400m

POST WORKOUT

Easy Row, ride, jog, walk to 20mins on clock

–then–

3 x 10-15 GHD sit ups (if this is an intro – only go to parallel, if experienced – 2-3sec lower & 2-3sec raise)

WOD


Hilltop CrossFit – WOD

WARM UP

2mins double unders

–then–

Tabata mash up: beat swing, HS/wall climb hold, ring row, wall ball

WARM UP/SKILL WORK

Spend 15mins on pull up & HSPU variations/scaling options

Warm up thruster throughout

CONDITIONING

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
15min cap

*Thrusters: 60/42.5kg

**Scale weight, use bands/jumpng pull ups and abmats, HR/banded/elevated push ups as needed

POST WORKOUT

foam roll lats & quads 90sec /side /part

WOD


Hilltop CrossFit – WOD

WARM UP

Banded hip flexor stretch 2mins /side

2-way banded shoulder stretch 60sec side

–then–

EMOM x 6

Min 1: Burgener Warm up (sub SG strict & push press for drop,land,OHS)

Min 2: 30sec AMRAP double unders

SKILL/STRENGTH

Strict Press + Push Press + Push Jerk (5 x 7+5+3 )

Aim to use last week strict press 10s, add 2.5-5kg if needed

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

WOD


Hilltop CrossFit – WOD

WARM UP

2-3mins bike or row (increase pace each min – start easy!)

–then–

2-3 rounds: 10 medal clean, 5 muscle up transition (+ jumping ring dip), 5 broad jump, 5 SLOW TIGHT pass through

SKILL

10mins on muscle up skill

Also spend a few mins finding your workable scaling option

CONDITIONING

Metcon (3 Rounds for reps)

21mins (3 x 7min AMRAP)

Row 1000m

Max muscle ups

Run 1000m

Max cleans (80/50)

Air bike 85/60 cals

Max wall balls (9/6)
Perform as:

1) AMRAP 7min: row 1km + max rep ring muslce up in remaining time

2) AMRAP 7min: run 1km + max rep power clean in remaining time

3) AMRAP 7min: air bike + max rep wall ball in remaining time

Goal: row, run, bike done by 5min mark in each interval

POST WORKOUT

Couch stretch 2mins /side

Banded tri/lat stretch 90sec /side

WOD


Hilltop CrossFit – WOD

WARM UP

Couch stretch 2mins /side

–then–

3 Rounds: 1min double unders, 10 pass through, 10 reverse grip strict press, 10 banded good morning, 5 roll over to broad jump (or v-sit)

TEST

Clean and Jerk (1RM (20mins))

10mins on empty bar C&J drills and skills prior

POST WORKOUT

10mins on HS walk/hold practice (master your HS holds 1st!)

3 x 10: 0-45-90 shoulder raises (stand with back on wall)