Archive for January, 2018

WOD


Hilltop CrossFit – WOD

WARM UP

Jog 600m

–then–

3 rounds: 5 SLOW wall squats, 5/5 single leg deads (seesaw style or empty bar) 5 roll over to v-sit

STRENGTH

Deadlift (5-4-3-2-1)

70-75-80-85-90%

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Death by

Box jump Over (60/50)

Bar facing burpee
Death by is 1 rep in the first min, 2 reps in the second min, etc..

Score is you last completed round + the reps in the round you do not finish/”die”

POST WORKOUT

Saddle 2mins

Left saddle 2mins

Right saddle 2mins

WOD

Hilltop CrossFit – WOD

WARM UP

Tabata double unders OR 4mins double under practice

–then–

5mins AMRAP: 10 hang snatch*, 10 banded good mornings, 10 banded pull apart

*muscle snatch 1st rnd, power snatch 2nd rnd, full snatch 3rd rnd

CONDITIONING

1: Metcon (AMRAP – Rounds and Reps)

5mins

5 hang power snatch (50/35)

2 rope climbs

2: Metcon (AMRAP – Reps)

3mins

150 double unders

Time remaining: max T2B

3: Metcon (Calories)

1min max cals air bike
This will be on a running clock with no rest between AMRAPS 1, 2 & 3

POST WORKOUT

10mins handstand or HS walking practice/fun

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds or ROWLING. Land as close to 100 as possible. Over/under = no. of inchworm to burpee

–then–

EMOM 5mins

10sec beat swing + 3 thrusters (increase weight each round)

STRENGTH

2-: Hang Clean (2-2-2-2-2)

All working sets are to be with 10% of each other

CONDITIONING

Metcon (Time)

Run 800m

30 DB thrusters (22.5/15)

30 pull ups

POST WORKOUT

Lx ball mash glute med./outer hip 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds: 30sec single skips, 10 banded good mornings, 30sec beat swing

CONDITIONING

Metcon (Time)

3 rounds

100 double unders

20 C2B pull ups

20 abmat sit ups

POST WORKOUT

Foam roll calves and lats

WOD


Hilltop CrossFit – WOD

WARM UP

Mobility

Couch stretch 2min /side

Barbell front rack raise 3 x 30sec

–then–

EMOM 10min

1. Easy bike, row, skip 45 sec

2. 1 power clean + 1 front squat + 1 squat clean (increase weight each round)

CONDITIONING

Metcon (Time)

15 squat cleans (50/35)

12 squat cleans (60/42.5)

9 squat cleans (70/50)

6 squat cleans (80/55)

3 squat cleans (90/60)
Goal <12mins

POST WORKOUT

Easy ride/row/walk till clocks hits 20mins

Foam roll quads/glutes 4mins

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 10 SLOW foam rolls on T-spine, 7 pass thru, 7 pvc OHS, 7/7 steps banded monster walk L/R, 7 goblet squats

STRENGTH

A: Back Squat (1-3-5-7-9)

10mins to work up to a heavy single. Then start the above rep scheme, lifting every 3mins.

Record all working sets in comments

POST WORKOUT

3 rounds

Lx ball scap smash 60sec /side

10 x 0-45-90 shoulder raises

WOD


Hilltop CrossFit – WOD

WARM UP/SKILL WORK

EMOM 6mins

1. 3 bootstrappers + 3/3 rearward lunges + 3 box jumps/step ups

2. 10/10 single arm RKB

–then–

10mins on double KB snatch technique

CONDITIONING

For Whom (Time)

10-20-30-20-10

Box Jump Over (60/ 50)

Double KB Snatch (2 x 16kg male / 2 x 12kg female)

Double KB Reverse Lunge
20min time cap

Scaled: step over permitted, 2 x 12/8kg double Russian KB

Masters 47+: step over permitted, 2 x 12/8kg double KB snatch

Athlete will start standing next to their box, once the timer starts they will complete 10 box jump overs, after completing the box jump overs they will perform 10 double KB snatches, after completing the snatches the athlete will hold the KB in a front rack position and perform 10 reverse lunges (stepping back and then returning to standing).

After the lunges the athlete will return to the box and perform 20 box jump overs, then 20 snatches and 20 lunges, the next round will be 30 box jump overs, 30 snatches and 30 lunges, the next round the reps reduce to 20 of each movement and the final round the athlete will compete 10 reps of each movement

This workout has a 20min time cap, add 1sec per rep not completed

POST WORKOUT

Pigeon stretch 2mins/side

Accum. 60 pvc pass throughs

WOD

Hilltop CrossFit – WOD

WARM UP

With a partner, EMOM for 12mins

Alt. 50sec row and air bike

SKILL

10mins progressing your pull up

CONDITIONING

Conan (AMRAP – Reps)

5mins

Max Reps Chest to Bar Pull Ups

*each break you must complete 3 shoulder to OH (50/35)
Scaled: jumping pull up, STOH 30/20kg

Masters 41-46: STOH 40/25kg

Masters 47+: Pull ups, 30/20kg

Athlete will start standing by the pullup bar, once the timer starts they will jump up onto the pullup bar and perform as many chest to pullups as possible – as soon as the set breaks (either by letting go of the pullup bar or feet coming into contact with ground / box etc) the athlete will be required to perform 3 barbell shoulder to overhead, once these reps are completed the athlete may return to the pullup bar and continue adding to their total, if they break the set they will be again required to perform 3 STOH before being able to return to the pullup bar.

This workout has a 5min timecap, only reps completed within this timeframe will count towards the total, shoulder to overhead reps do not count towards the total

POST WORKOUT

ROMWOD