Archive for December, 2017

WOD


Hilltop CrossFit – WOD

CONDITIONING

12 Days of Christmas (Time)

1) Clean & Jerk (100/70)

2) Muscle Ups

3) Box Jumps (80/70)

4) Hang Snatch (50/35)

5) Bar Facing Burpees

6) Push Press (50/35)

7) Alternating Pistols

8) Toes to Bar

9) Wall Balls (9/6)

10) C2B Pull Ups

11) HSPU

12) Front Sqauts (100/70) (taken from ground)

60min time cap
D0 the workout just like the song:

1 C&J

2 muscle ups, 1 C&J

3 box jumps, 2 muscle ups, 1 C&J

etc….

Merry Christmas you bloody legends!

12 Days of Christmas (alternate) (Time)

1) SDHP (35/25)

2) Thrusters

3) Push press

4) Power cleans

5) Power snatches

6) KB swings (24/16)

7) Pull ups

8) Knees to elbows

9) Box jumps (60/50)

10) Double unders

11) Burpees

12) Overhead walking lunges (24/16)
45min cap

WOD


Hilltop CrossFit – WOD

WARM UP

Easy 8min AMRAP

10/7 cal air bike, 15-20sec HS/wall climb hold, 5 box jumps, 5 hang muscle snatch, 5 snatch grip push press, 5 snatch balance

STRENGTH

A: Snatch (1-1-1-1-1)

*All working sets at 85%

*3sec pause in catch

B: Metcon (Weight)

6 x 15m prowler push AHAP!!!
Aim to go heavier than Mon 4/12

WOD


Hilltop CrossFit – WOD

WARM UP

2mins double under practice

–then–

EMOM 8mins

Min 1: Row 10/7cals OR air bike 9/6cals

Min 2: 5 shoulder tap + K2E & 5 tuck crunches

CONDITIONING

Metcon (Time)

27-21-15-9

SDHP (42.5/30)

Toes to bar
No time cap. Get it done

POST WORKOUT

Easy row + walk with partner

Foam roll hammies/lumbar

WOD


Hilltop CrossFit – WOD

WARM UP

PVC banded rack stretch on box 4 x 30sec

–then–

3 Rounds: 5 box jump (aim to land w/ legs extended), 7 strict press in split jerk receiving position

STRENGTH

Push Jerk + Split Jerk (7 x 1+1)

Build weight to a heavy single with control

POST WORKOUT

3 rounds

10-15 GHD sit up (parallel)

10 bent over rows

–then–

Foam t-spine/lats

WOD


Hilltop CrossFit – WOD

WARM UP

Banded hammy stretch 2mins /side

–then–

3 Rounds: 5/5 SA Russian KB Swing (light), 5/5 KB windmill/side, 10 box step up

SKILL

10mins on KB Snatch intro/technique

CONDITIONING

Metcon (Time)

17.1.2

10 KB snatch (24/16)

15 burpee box jump overs (60/50)

20 KB snatch

15 burpee box jump overs

30 KB snatch

15 burpee box jump overs

40 KB snatch

15 burpee box jump overs
20min cap

KB snatch is done 5R/5L for set of 10, 10R/10L for set of 20, etc…

POST WORKOUT

Lumbar spine/pelvic distraction 3mins

Couch stretch 90sec /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 Way Hip Stretch x 3

–then–

Easy 6min AMRAP: 5 deadlifts, 5 hang muscle clean, 5 front squat, 5 strict press, 5 back squat, 30 double unders or singles

PARTNER WOD

Metcon (Time)

In teams of 2

5 rounds

3 synchro Bear Complex (60/40)

50 double unders each

100m partner carry
*Bear Complex: power clean, front squat, STOH, back squat, STOH

*50m partner carry each

SKILL

10mins working on strict T2B

WOD


Hilltop CrossFit – WOD

WARM UP

Easy jog, bike, row 3mins

–then–

3 rounds: 5 RDL, 5 deads, 5 hang muscle clean, 5 hang power clean, 5 front squat, 5 strict press, 5 push jerks.

WARM UP/SKILL WORK

EMOM 5mins

1 Clean and Jerk incresing in weight each min (start with light weight and finish with moderate weight)

STRENGTH

A: Clean and Jerk (1-1-1-1-1)

All working lifts must be with in 10% of your heaviest

B: Bench Press (10-10-10)

WOD


Hilltop CrossFit – WOD

WARM UP

Foam roll/smash Lats & Glutes 6mins

–then–

EMOM 8mins

Min 1: 3/3 spiderman crawl + 5 cuban press

Min 2: 10 shoulder taps + knee to elbow

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12mins

15 push press (42.5/30)

12 bar facing burpees

9 T2B
Goal is 5+ rounds

POST WORKOUT

Accumulate

50 heavy banded good mornings

3mins seated straddle