Archive for August, 2017

Hilltop CrossFit – WOD

WARM UP

6 rounds, alternate with partner (3 rounds /person – start easy and then increase pace)

10/8 cal bike or row

10 air squats

5 beat swing

5 RKB swing

PARTNER WOD

Metcon (Time)

6 rounds

10 KB shoulder to OH (16/12 each hand)

15 double RKB swings

20 front rack walking lunges
No minimum work for each partner, swap as needed to get the work done

POST WORKOUT

Pigeon stretch 2-3 min /side

Hilltop CrossFit – WOD

WARM UP

Tabata DU + 5m up and back shuttle

–then–

3 way banded shoulder stretch x2 side

–then–

3 rounds: 5 strict press, 3 broad jumps, 10 lying leg crossovers

SKILL/STRENGTH

Split Jerk (Find a heavy single (15mins))

If you are still learning to jerk, your goal here is to get some good reps under your belt. If you are a competant Oly lifter, be disciplined! Your goal a heavy single with GOOD STABILITY & SPEED, this is not a 1RM!

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

10mins

15/10 cals air bike

Rest 45sec

POST WORKOUT

5mins restortive stretch

Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 2mins /side

–then–

EMOM x 6Min:

Min 1: 15sec beatswing, 5/5 KB handle press

Min 2: 1 push jerk, 2 front squats, 3 power cleans (increase weight each round)

STRENGTH

Strict Press (10-10-10 (10mins))

CONDITIONING

AMRAP: Metcon (AMRAP – Rounds and Reps)

9mins

15/10cal bike

2 power jerks (70/45)

3 front squats

4 power cleans
Use racks

Rx+: 85/60

Hilltop CrossFit – WOD

WARM UP

3mins tabata row or bike (moderate)

–then–

3 rounds: 20 passthroughs, 20sec tip n’ tuck, 5 deadlift (snatch grip), 5 hang muscle snatch, 5 OHS, 5 snatch balance

–then before metcon–

5-10mins on med cleans (including 2mins tabata med ball cleans & box jump overs)

TEST

Snatch (1RM (20mins))

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

6 mins

6-8-10-12-14-etc

Box jump overs (60/50)

Med ball cleans (9/6)

Shoulder to OH (50/30)

Hilltop CrossFit – WOD

WARM UP

3-way hip stretch 3x /side

–then–

2 Rounds: 5 SLOW pass throughs, 10 PVC sotts press, 10 wall squats, 30sec dead bug hold, 15sec side pillar L, 15sec side pillar R

STRENGTH

A: Back Squat (Find a heavy set of 3 in 10mins)

B: Front Squat (Find a heavy set of 2 in 10mins)

C: Overhead Squat (Find a heavy single in 10mins)

Post Workout

NOT for time

50 banded good mornings

50 abmat sit ups

50 push ups

Hilltop CrossFit – WOD

WARM UP

15mins having some with farmers carry and yoke carry

PARTNER WOD

Metcon (Time)

200 wall balls (9/6)

150 Russian KB swings (32/24)

100 abmat sit ups (only 1 abmat)

50 HR push up

Hilltop CrossFit – WOD

WARM UP

Tabata double unders or skipping variations

–then–

In 6mins accum. 20 spiderman lunges, 20/20 lying leg crossovers, 40 pass throughs, 20 wall squats

SKILL/STRENGTH

Clean and Jerk (Find a heavy single in 15mins)

Same deal as Mondays snatch work

CONDITIONING

Metcon (Time)

3 rounds

7 clean and jerks (70/45)

50 double unders
9min cap

POST WORKOUT

BAnded couch stretch 2mins /side

Hilltop CrossFit – WOD

WARM UP

2min deep squat hold

–then–

2-3 Rounds 50 singles, 5 ring rows, 5 hang muscle clean, 5 banded front squats, 5 banded thrusters (or 10 banded air squats)

STRENGTH

Push Press (8-8-8 (pause on chest every rep))

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

15mins

5 pull ups

10 push ups

5 squat cleans (70/45)

POST WORKOUT

Couch stretch 2mins /side

Accum. 30 slow eccentric banded pull aparts