Archive for October, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

Bike, row, run 3-4mins

–then–

3 Rounds: 8 bar hanging hip touch, 5 deadlift (add weight each round), 30 double unders/50 singles

Icon 5 (AMRAP – Rounds and Reps)

12 mins of:

2 Rope climbs

6 Deadlifts (120/80)

9 Box jumps (60/50)
Goal 6+ rounds

Scale rope climbs as needed

POST WORKOUT

Banded hammy stretch 90sec /side

Foam roll calves 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 way hip stretch x 3

–then–

2 Rounds: 30sec roll over v-sit, 10 barbell good morning, 30sec boot strappers

STRENGTH

Back Squat (5-5-5-5-5)

First working set at 65% and build weight

CONDITIONING

Metcon (Time)

3 rounds

10 DB rearward lunges (20/15)

10 DB forward lunges

20 KB swings (24/16)

WOD


Hilltop CrossFit – WOD

WARM UP

2 rounds: 10-15 banded front raise, 10-15 banded BTN press, 10-15 banded pull apart

–then–

EMOM 8 min

Min 1: run/bike/jog 45 sec

Min 2: 3 press, 3 push press, 3 push jerk

CONDITIONING

Metcon (Time)

10-8-6-4-2 push jerks (70/50)

20-16-12-8-4 cal air bike
12min cap

ACCESSORY

3 rounds

20-30sec hollow hold

20 scap push ups

WOD


Hilltop CrossFit – WOD

WARM UP

Banded Front Rack Stretch 90sec /side

–then–

8-10mins: 10 spiderman lunges, 5 roll over V-sit, 10cal row

PARTNER WOD

Metcon (Time)

150 front squats (42.5/30)

Each time you swap, run the vacant block
No time cap, just get it done

POST WORKOUT

Walk, ride, row 5mins, easy

10mins foam rolling upper legs

WOD


Hilltop CrossFit – WOD

WARM UP

2mins double under practice

–then-

3 Rounds 10 glute bridge, 5 hang muscle snatch, 3 x 5sec active lat pull, 5 push up + lateral jump

STRENGTH

Weighted Strict Pull Up (3RM (10mins))

CONDITIONING

Metcon (Time)

5 rounds

5 hang power snatch (50/35)

10 HRPU

15 over unders (60/50)
Rx+ 60/40kg & HSPU

WOD

Hilltop CrossFit – WOD

WARM UP

Jog 600m + 30 scap pull ups

–then–

EMOM 6mins

1. 10 banded GM + 10 pvc pass through

2. 5 banded OHS + 20 fast banded pull aparts

3. 15sec deadbug hold + 30sec contra. deadbugs

CONDITIONING

Metcon (Time)

3 rounds

3 rope climbs

12 deadlifts (60/40)

9 hang power cleans

6 STOH
15min cap

Scale rope climbs as needed

ACCESSORY

3 rounds with 2-3mins rest between

30sec pillar hold

10 heavy banded GM

WOD

Hilltop CrossFit – WOD

WARM UP

10mins

10 air squat (with elbows in front rack pos.)

5 thrusters (increase weight each round, overload on last rnd)

15 beat swing (increase to 5 pull up, then 5 C2B)

30sec air bike (increase pace each rnd)

CONDITIONING

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters: 42.5/30kg

8min cap

B: Metcon (Time)

100/80cal air bike
Clock will be kept running after Fran. Start this at 15mins on the clock

POST WORKOUT

2mins half saddle stretch /side

WOD


Hilltop CrossFit – WOD

WARM UP

15mins on t-spine, pec, hip & ankle mobility

–then–

3 Rounds: 10 pvc pass through, 5 OHS/lunge, 5 PVC sorts press, 1 rnd Bergener warm up

SKILL/STRENGTH

Power Snatch + OHS (1-1-1-1-1)

ACCESSORY

3 rounds

10 lateral raise (shoulder on wall)

10 90/90 raise

10 T’s

10 Y’s