Archive for October, 2017

Hilltop CrossFit – WOD

WARM UP

EMOM x 12min

Min 1: Row 45sec

Min 2: 10 RKB Swing + 10 lying leg crossovers

Min 3: 10 DB clean + 8 DB front rack walking lunge

**Alternate between the 3 stations with your team

PARTNER WOD

Metcon (Calories)

In teams of 3 – 5 rounds each

P1: 10 RKB swings (24/16), 7 KB touch burpees, 100m KB front rack carry (switch sides at 50m)

P2: row for max calories

P3: rest
Workout flow

Score is max calories rowed.

Change each time “P1” finshes swings, burpees and carry.

5 rounds each, 15 rounds total

Hilltop CrossFit – WOD

WARM UP

10mins

Farmers carry 400m (you choose weight)

–then–

2-3 Rounds: 5 Deadlift, 5 hang power clean, 5 front squat, 5 push press or jerk, 15sec kneeling forearm stretch

CONDITIONING

Metcon (Time)

3 rounds

1 round big clean complex (60/40)

Run 400m

Rx+ 75/50
Big clean complex:

High hang clean + hang clean + clean + push press

High hang clean + hang clean + clean + power jerk

High hang clean + hang clean + clean + split jerk

POST WORKOUT

Lying partner pvc stretch – accum. 2mins each

Hilltop CrossFit – WOD

WARM UP

2 x 3way hip stretch

–then–

3 Rounds: 5 SLOW wall squat, 5 boot strappers, 30sec front rack stretch

SKILL

Metcon (3 Rounds for time)

7 burpees

Air bike 12/8cals

15 T2B

Rest 90sec-2mins between rounds
Scaling for T2B:

1. 15sec knee raise hold

2. Knees to elbows

STRENGTH

Overhead Squat (10-3, 7-3, 5-3 (OHS-front squat))

Front squat taken from ground.

Scaling for OHS is 10-7-5 step each leg of OH plate lunge AHAP

Hilltop CrossFit – WOD

WARM UP

EMOM for 9

1. 15 banded good mornings + spiderman lunge each leg

2. 15sec beat swing + 10 banded pull aparts

3. 30sec pillar hold

SKILL

10mins pull up PRACTICE. Focusing on eccentric loading and control

Practice means keeping your heart rate very low, being able to do multiple reps easily and being 100% in control at all times

CONDITIONING

Metcon (Time)

600m run

40 C2B pull ups

20 deadlifts (120/85)

40 C2B pull ups

600m run
16min cap

POST WORKOUT

Seated forward fold 2mins

Flagpole stretch (lats) 2mins

Hilltop CrossFit – WOD

WARM UP

3 Rounds: 30sec skipping, 10 wall ball, 5 deadlift, 5 bent over row, 5 hang muscle clean

STRENGTH

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

Aim to equal or be within 5% of your last 1RM

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

15mins

5 thrusters (42.5/30)

7 hang power cleans

9 sumo deadlift highpulls

POST WORKOUT

Banded hammie stretch 90sec /side

Hilltop CrossFit – WOD

WARM UP

Russin twist plate relay

PARTNER WOD

Metcon (Time)

6 rounds

15 Push press (42.5/30)

25/20 cal air bike

50 double unders (2:1 singles)
25min cap

Alternate movements

POST WORKOUT

Banded shoulder stretch 90sec /side (your choice)

Roll/smash calves 90sec /side

Hilltop CrossFit – WOD

WARM UP

8min “AMRAP”

Jog 200m, 10 hanging hip taps, 10 beat swings, 3/3 spiderman lunge, 3 inchworm + push up

CONDITIONING

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Rx: 60/40kg thruster, 110/75kg deads, 32/24kg KB swings

POST WORKOUT

Roll/smash upper back 3-4mins

Hilltop CrossFit – WOD

WARM UP

For time

400m KB farmers carry (pick weight)

2mins ACTIVE hang from bar

STRENGTH

A: Strict Press (5-3-3-1-1-1RM (15mins))

B: Clean and Jerk (3-2-2-1-1-1RM (20mins))

POST WORKOUT

Short ROMWOD