Archive for September, 2017

WOD

Hilltop CrossFit – WOD

WARM UP

Tabata skipping (change techniques each interval)

–then–

2-3 rounds: 5 slow pass thru, 10 pvc OHS, 10 abmat sit up, 20 mtn climbers

PARTNER WOD

2017 CrossFit Team Series Workout 8 (Time)

Partner 1 completes:

1000m row

50 thrusters (20/15)

30 C2B pull ups

Then, partner 2 completes:

1000m row

50 thrusters (20/15)

30 C2B pull ups
Scaled: jumping C2B pull ups

WOD

Hilltop CrossFit – WOD

WARM UP

3mins bike/run/row

–then–

2-3 Rounds: 10 banded GM, 5 banded strict press, 5 banded OHS, 5 banded pass through, 20 lateral ploy skiier jumps

PARTNER WOD

A: 2017 CrossFit Team Series Workout 6 (Time)

21-15-9 synchronized reps for time of:

Dumbbell snatches (22.5/15)

Bar muscle-ups
Scaled: 15/10kg DBs, pull ups

B: 2017 CrossFit Team Series Workout 5 (AMRAP – Reps)

10 minutes

3-6-9-12-etc

Synchro burpee box jump overs (60/50)

Synchro deadlifts (100/70)

Keep adding 3 reps to each exercise per round
Scaled: burpee box step overs, 70/47.5kg deadlifts

WOD

Hilltop CrossFit – WOD

WARM UP

Emom 9mins

Min 1: 3 KB windmill /arm + 3-5 wall squat

Min 2: 60 singles or 30 DU

Min 3: 3 DB deadlifts, 3 DB clean, 3 DB FS, 3 DB strict/ push press

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

15mins

15 DB push press (20/15)

15m DB waiters walk L arm up

15m DB waiters walk R arm up

15 DB front squats

POST WORKOUT

2-3 rounds for quality

10 RFE split squats (L leg forward)

30sec pigeon stretch (L leg forward)

30sec couch stretch (L leg on wall)

WOD


Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 1min /side

Deeep squat hold 2mins

–then–

Bike/row 3mins (increase pace every 30sec) + 10/10 lying leg cross overs, 15m spidermen crawl, 10/10 contra deadbugs

STRENGTH

Paused Front Squat (2-2-2-2-2 (5sec pause at bottom))

CONDITIONING

Metcon (Time)

3 rounds

10 push jerks (70/45)

Run 400m
Goal is sub 10mins

POST WORKOUT

Banded shouder stretch 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: row 200m, 5m banded monster walk L/R, 5 banded thrusters, 5 A,T,Y,T with orange bands

PARTNER WOD

A: 2017 CrossFit Team Series Workout 1 (Time)

9-15-21

Synchronised thrusters (42.5/30)

Synchronised bar facing burpees

No time cap
Scaled: 30/20kg

B: 2017 CrossFit Team Series Workout 4 (Time)

100 cal. row (switch as needed)

100 toes to bar

No time cap
Scaled: 100 hanging knee raises

WOD

Hilltop CrossFit – WOD

WARM UP

With your partner

EASY jog 1.6km

10 wall climbs (5/5)

30 wall ball over black cross bar (15/15)

PARTNER WOD

2017 CrossFit Team Series Workout 3 (Time)

50 synchronised wall balls (9/6)

30 cleans (61/42.5)

50 synchronised wall balls

20 cleans (84/61)

50 synchronised wall balls

10 cleans (102/70)

12min cap
Scaled:

M 9kg – 9ft, 42.5, 60, 70

F 4kg – 9ft, 30, 42.5, 47.5

WOD

Hilltop CrossFit – WOD

WARM UP

2mins double under practice

–then–

2 x 3 way hip stretch + 15sec squat hold

–then–

2 rounds: 5 slow banded pull aparts, 10 muscle snatch, 15sec beat swing

PARTNER WOD

2017 CrossFit Team Series Workout 2 (Time)

120 double unders each (relay style)

120 C2B pull ups (sets of 15 each)

120 hang power snatches (sets of 15 each) (42.5/30)

120 double unders each (relay style)

15min cap
Scaled: 120 single skips, jumping C2B & 30/20kg hang power snatches

WOD


Hilltop CrossFit – WOD

WARM UP

Foam roll party

–then–

EMOM for 8mins

1) Jog to letter box

2) 5 back squats, 5 good mornings, 5 kang squats

STRENGTH

POST WORKOUT

3-4 rounds for QUALITY

5 x 0-45-90 shoulder raise

3 pull ups (1sec up, 2sec hold, 3sec lower) OR 3-5 L-pull ups

1 TGU each side

Back Squat (5-5-3-3-1-1-1)

Aim to hit your current 1RM, if this is not achievable today aim for 90-95% with good position