Hilltop CrossFit – WOD
WARM UP
Samson Stretch 90sec /side
–then–
Easy AMRAP 6mins: 10 RDL, 10 box step up, 5 BTN snatch grip strict/push press
STRENGTH
Deadlift (10-10-10)
MOBILITY
ROMWOD (No Measure)
10-20mins stretching
Archive for November, 2017
WOD
WOD
Hilltop CrossFit – WOD
WARM UP
Bike, row, or jog 5mins
–then–
3 rounds: Burgener Warm up (barbell)
CONDITIONING
Icon 4 (Time)
Run 2.4km
120 Double unders
100 Air squats
80 Pull ups
60 GHD sit ups
40 Clean & Jerks (50/35)
20 Strict HSPU
45min cap
Rx+ C2B pull ups, strict deficit HSPU (10/5cm)
POST WORKOUT
Foam roll upper back and Lats 2-3 mins
WOD
Hilltop CrossFit – WOD
WARM UP
Banded hammy stretch 90sec /side
–then–
Easy AMRAP 6min: 10 Toy Soldiers, 30 Singles, 10 KB SDHP, 10 KB swing (light)
CONDITIONING
Metcon (Time)
5 rounds
10 deadlifts (100/70)
15 box jump overs (60/50)
Rx+ 120/80
POST WORKOUT
Easy bike/row/walk until 15mins on clock
–then–
2mins seated straddle
Foam roll hamstring 2mins /side
WOD
Hilltop CrossFit – WOD
WARM UP
3 Way Hip Stretch x 3
–then–
2-3 rounds: row,bike 30sec, 30sec pvc OHS, 7 snatch deadlift (barbell), 7 hang muscle snatch (barbell)
SKILL/STRENGTH
Snatch + Push Press + OHS (1+1+1 (15mins to find a heavy single))
CONDITIONING
Metcon (Time)
Row 1000m
50 OHS (20/15)
30 KB swings (24/16)
Goal is <10mins
WOD
Hilltop CrossFit – WOD
**NO PM CLASSESS TODAY**
6am, 7:15am & 9:30am ONLY
MOBILITY
Come on in and get super supple ahead of the best day on the Hilltop Calendar, HILLTOP GAMES 5!!
30mins on general mobility
20min ROMWOD
That is all!
WOD
Hilltop CrossFit – WOD
WARM UP
Pigeon stretch 90sec /side
–then–
Easy EMOM 6min
1. 8 rearward lunge, 6 box step up
2. 45sec row/bike
STRENGTH
Weighted Step-ups (4 x 5/5 (alternating))
Wor to heaviest possible with PERFECT leg and torso position
ACCESSORY
Accumulate
3 x 20-30sec wall climb/HS hold on wall, bands or freestanding
50 banded good mornings
50 weighted L-sit ups
3 x 15-20 shoulder taps
WOD
Hilltop CrossFit – WOD
WARM UP
Row, bike, jog 4-5mins
–then–
3 Rounds: 10 reverse Lunge, 15-20sec handstand hold, 10 monster band air squat, 10 reverse grip press
WARM UP/SKILL WORK
10mins working one of the following in SMALL sets (hint: these will be in HG5!)
1) jumping pull up
2) kipping/butterfly pull up
3) kipping/butterfly C2B pull up
STRENGTH CONDITIONING
Metcon (Weight)
Every 2mins to fail
5 C2B pull ups
3 thrusters
*increase weight of thruster each round
Start at 60% of you heavy 3 thrusters from last week.
Males add 5kg each rnd, ladies add 2.5kg each round
POST WORKOUT
Foam roll lats/quads 2-3mins /side
WOD
Hilltop CrossFit – WOD
WARM UP
3 Rounds: 30sec PVC pass thru, 30sec Barbell GM, 5 hang muscle snatch, 30sec skipping (*add weight to muscle snatch each round if possible)
CONDITIONING
Metcon (Time)
21-15-9
Power snatch (50/35)
Box jump (70/60)
POST WORKOUT
3 rounds
3-5 dragon flag w/ slow lower OR 20-30sec hold
90sec double under practice
