Archive for November, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

3-5min bike, row, jog

–then–

3 Rounds: 5 deadlift (empty bar), 5 Hang power clean, 5 front squat, 10 shoulder taps (push up pos.)

PARTNER WOD

Metcon (Time)

2 rounds

15 squat cleans (70/45)

30 deadlifts (110/75)

60 burpees
Break the work up however you like, just get it done

WOD


Hilltop CrossFit – WOD

WARM UP

Foam roll Lats/calves

–then–

30sec skipping, 15 beat swings, 10 medball cleans

SKILL

Kipping Pull Up progressions (10mins)

OR

4 x 5-7 strict pull ups (add weight as needed)

CONDITIONING

Metcon (Time)

5 rounds

5 HSPU

10 C2B pull ups

15 box jumps (60/50)
Goal <15mins

POST WORKOUT

Foam roll upper back/lats 3-4mins

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 10 abmat sit ups, 7 PVC OHS, 5 pass through in bottom of OHS, 3 slow PVC OHS

STRENGTH

Thruster (Find a heavy set of 3 in 12mins)

CONDITIONING

Metcon (Time)

3 rounds

21 wall balls (9/6)

7 power snatch (50/35)
10min cap

POST WORKOUT

Easy jog/walk 4-5mins

Couch stretch V2.0 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

Easy AMRAP 7min: 10 KB Swing (light), 10 goblet squat, 10/7cal row/bike, 5 PVC pass through

CONDITIONING

Metcon (Weight)

EMOM for 21mins

Min 1: 10 C&J (50/35)

Min 2: 15/12 cal row

Min 3: Rest

POST WORKOUT

3 rounds for QUALITY

15-20 banded good mornings

60sec banded hammie stretch /side

WOD


Hilltop CrossFit – WOD

WARM UP

2 Rounds: 5/5 KB windmill, 5/5 KB OH Lunge, 5/5 KB handle press, 1 round Burgener warm up

SKILL/STRENGTH

OH Walking Lunge (4 x 15m)

Using a single DB take 4 sets to find your heaviest weight for 15m

STRENGTH

Overhead Squat (3-3-3-3-3 @ 80% 1RM snatch)

B: Snatch Balance (1-1-1-1-1)

Work to a heavy single. Remember “heavy single” means finish on a successful lift not a fail

POST WORKOUT

Lx ball in rear delt/scap 2-3mins /side

WOD

Hilltop CrossFit – WOD

WARM UP

Air bike foam roller wars (foam roller on box)

You against your partner! Best of 3 rounds

PARTNER WOD

Metcon (Time)

5 Rounds

Run 400m

30 abmat sit ups

15 deadlifts (80/55)

Rest 60sec
Run must be done together. Sit ups and deads must be synchronised

No time cap, just get it done

Metcon (Time)

5 Rounds

Run 400m

30 abmat sit ups

15 deadlifts (80/55)

Rest 60sec
Run must be done together. Sit ups and deads must be synchronised

No time cap, just get it done

POST WORKOUT

Banded hammy stretch 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 90sec/side

–then–

3 Rounds: 5 hang muscle clean, 5 front squat, 10/15/20sec air bike sprint

STRENGTH

Hang Power Clean (Find a heavy single in 12mins)

CONDITIONING

Metcon (Time)

45 hang power cleans (60/40)

60 pull ups

75/60 cal air bike
12min cap

Scale weight and pull ups as needed to get the work done.

POST WORKOUT

Barbell smash forearms 90sec /side

Accum 2mins in down dog

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds

10/10 RFESS

10 heavy banded good mornings

30sec pillar

SKILL/STRENGTH

Front Squat (3-3-3-3-3)

Aim to match back squat 5s from Tues 31/10

Power Snatch (Find a heavy single in 15mins)

POST WORKOUT

Couch stretch V2.0 2mins /side

Lx ball pec smash 90sec /side