Archive for February, 2018

Hilltop CrossFit – WOD

Todays workout should be fun. We are deliberating not recording it. Do single skips, knees to elbows or knee raises, do everything unbroken or break it up, whatever you feel like. Just relax, have fun, workout.

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WARM UP

Jog 400m

–then–

10mins easy AMRAP: 60sec handstand practice, 5 inchworms, 5 v-ups/tuck ups

CROSSFIT

Metcon (No Measure)

EMOM for 15mins

Min 1: 25 double unders + 12 K2E

Min 2: 3 rounds of 1 sandbag clean (AHAP) + 1 box jump (70/60)

Min 3: Easy row/bike 45sec

MOBILITY

Foam roller party (12mins)

Calves, hammies, quads, glutes, lats, t-spine

Hilltop CrossFit – Hilltop CrossFit Teens

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Hilltop CrossFit – WOD

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WARM UP

Row, bike or jog 3-4mins

–then–

Easy AMRAP 6 min: 3 beat swing + 1 pull up + 3 beat swing, 20-30sec shoulder ext. stretch, 15m crab walk, 20-30sec handstand/wall climb hold

STRENGTH

A: Push Jerk (3-3-3)

B: Push Press (2-2-2)

C: Strict Press (1-1-1)

Aim to hit the same weight across all 3 sets.

You should NOT be able to do 4 reps on any of the push jerk sets, same same for push press and strict press

POST WORKOUT

Banded shoulder trifecta (distraction, chicken wing, flexion)

Hilltop CrossFit – WOD

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CROSSFIT

CrossFit Open Workout 18.1

Hilltop CrossFit – WOD

Every Friday during The Open (23 Feb – 23 Mar) classes will be as follows
6am, 7:15am & 9:30am: Normal WOD
4:30 – 6pm: Open Gym
6pm: Friday Night Lights – 2018 CrossFit Open Workouts

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WARM UP

3 rounds: 20sec beat swing, 10 shoulder tap + K2E, 10 press in split

–then–

15 on/15 off for 4mins: HS hold and double unders

STRENGTH

Split Jerk (Find a heavy single for the day)

ACCESSORY

6-6-6-6-6

DB push press w/ 3-4sec lower

Hilltop CrossFit – WOD

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WARM UP

PVC Trifecta (Pass thoughs, flag pole & front rack strecth)

–then–

Easy 9min EMOM

Min 1: 5 windmills /arm + 5-7 roll over to v-sit

Min 2: 15sec pillar + 5-7 box jumps

Min 3: 20-30sec sandbag hold

CROSSFIT

Metcon (5 Rounds for time)

Every 4mins for 20mins

Row 20/15cals

100m sandbag carry (50/30)
Sandbag must be carried on the front of the body

POST WORKOUT

EASY jog 600m or walk 400m

2mins couch stretch /side

Hilltop CrossFit – WOD

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WARM UP

Jog 400m

–then–

3 rounds: 5 deadlifts, 5 hang muscle clean, 5 tempo front squats, 5 push press, 10 lateral bar hops

CROSSFIT

Metcon (AMRAP – Reps)

EMOM for 14mins

Min 1: 35 double unders + max Tn’G squat clean thrusters (60/40)

Min 2: Rest
*use this to continue working on barbell cycling. Scale weight as needed to get 5 reps minimum each round

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

Hilltop CrossFit – WOD

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WARM UP

2 Rounds: 20/15cal row/bike, 10 Spiderman lunge, 10/10 lateral lunge, 10 banded strict press, 5 Kang squat w/ empty bar

SKILL/STRENGTH

Accumulate 50 contralateral deadbugs (tempo 3111)

*each break = 3-5 HSPU or 1 wall climb + 10sec hold

STRENGTH

A: Back Squat (3-3-3)

B: Front Squat (2-2-2)

C: Overhead Squat (1-1-1)

You should not be able to do 4 reps on any of the back squat sets, same same for fronts and OHS