Archive for December, 2017

WOD


Hilltop CrossFit – WOD

WARM UP

Easy 8min AMRAP: Jog 200m, 5 deadlifts, 5 push press/jerk, 5 front squat, 5 hang power snatch, 5 OHS

CONDITIONING

Metcon (Time)

50 deadlifts (60/40)

40 hang power cleans

30 push jerks

20 step front rack walking lunge

POST WORKOUT

Easy ride, walk 4-5mins

3 rounds

10 scap pull ups

10 scap push ups

10 0-45-90 shoulder raises

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 10 pass throughs, 10 banded press, 15m high knees, 15m butt kicks, 10 beat swings

–then–

3 rounds: Snatch transfer exercises

SKILL/STRENGTH

Hang Snatch (10mins to work up to a heavy single)

CONDITIONING

Metcon (Time)

3 rounds

Run 400m

21 hang power snatch (35/25)

12 pull ups
Aim for <10mins. 12min cap

POST WORKOUT

Foam roll lats, t-spine

3 x 30sec bar hang

WOD


Hilltop CrossFit – WOD

WARM UP

Smack Shenanigans

PARTNER WOD

Metcon (Time)

30 deadlifts (100/70)

30/25 cal air bike

–then–

20 front squats (75/50)

20/16 cal row

–then–

10 snatches (50/35)

100 double unders
In teams of 2, 1 partner gets all 30 deads and 30/25 cals done then partner 2 does the same. Continue until finished

POST WORKOUT

Easy walk 5mins

Foam roll quads, hams, calves

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 90sec bike or row, 10 ipsi/contra/4-way deadbugs, 10 reverse grip press, 10 roll over v-sit

CONDITIONING

Metcon (Time)

150 KB swings (24/16)

*Each break do 2 wall climbs

POST WORKOUT

3 rounds

10-15 coached GHD sit ups (indian file)

While waiting for GHD, accumulate:

4mins seated straddle

4mins saddle

WOD


Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 90sec /side

–then–

Easy EMOM 6mins

Min 1: 10 air squat + 5 push up (elevated as needed)

Min 2: 45sec Double under practice OR 10 kip swings on rings

STRENGTH

Front Squat (10-10-10)

*60% across all sets

*Lifting every 3mins

CONDITIONING

Metcon (AMRAP – Reps)

EMOM for 16mins

Min 1: 7 wall balls (9/6) + 7 burpees + max double unders in remainder

Min 2: Rest

POST WORKOUT

Couch stretch 2mins /side

Lx ball Pec smash 90sec /side

WOD


Hilltop CrossFit – WOD

WARM UP

Foam roll/smash Glutes and Lats 6mins

–then–

3 Rounds: 7 jumping pull ups, 5/5 single arm DB deadlift, 5/5 reverse lunge w/ DB in front rack

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 alt. DB snatch (22.5/15)

15 pull ups

POST WORKOUT

ROMWOD (No Measure)

10-20mins stretching

WOD

Hilltop CrossFit – WOD

WARM UP

Dynamic Warm up

– Upper

– Lower

– T-spine

5-10mins on squat therapy

STRENGTH

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

Aim for 75% across all sets

STRENGTH CONDITIONING

A: Metcon (Weight)

3 rounds

20m sled push AHAP
Go heavy but you must keep moving for the entire 20m

B: Metcon (AMRAP – Reps)

3 rounds

Max strict pull ups
*10+ reps, use bands/rings rows as needed

*Superset A & B

WOD


Hilltop CrossFit – WOD

WARM UP

2 rounds

30sec Banded plank

30sec right side plank

30sec left side plank

PARTNER WOD

Metcon (Time)

200 cal row/bike

1.6km wall ball run (9/6)

100 wall balls

50 DB snatches (20/15)
Complete in teams of 2.

With the excetpion of the run, 1 person works at a time. Only 1 ball needs to be carried on the run. Break up the reps however you need.

Goal <30 min

POST WORKOUT

Accumulate 2mins in bar hang