All posts by Hilltop

Hilltop CrossFit – WOD

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WARM UP

1min each: crab walk hold, pillar, abmat sit up

45sec each

30sec each

15sec each

Rest as needed between rounds, no rest between movements

PARTNER WOD

Metcon (Calories)

2 rounds

200m farmers carry (24s/16s)

100m doble KB front race carry

50m single arm farmers carry R

50m single arm farmers carry L

10 double KB cleans
Partner 1 works on an exercise, partner 2 rows for calories then switch

Continue until each partner has completed 2 rounds of the carries and clean & jerks

POST WORKOUT

Foam roll upper back/lats 2-3mins

Foam roll hamstrings 90sec /side

Hilltop CrossFit – WOD

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WARM UP

3 rounds: Jog 200m, 1 heavy Turkish Get Up /arm, 3 inchworms

CROSSFIT

Metcon (AMRAP – Reps)

0 – 5mins

Max reps burpee box jump over (60/50)

5 – 9mins

1RM Power Clean

9 – 12mins

Max cals air bike

12 – 14mis

Max reps bar muscle up

14 – 15mins

Max reps deadlift at 1RM power clean

POST WORKOUT

Accum. 20 lying Around The Worlds /side /direction

Hilltop CrossFit – WOD

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WARM UP

SKILL/STRENGTH

3 rounds for quality

10 strict pull ups

5 low ring transitions + 5sec hold at bottom of dip (false grip maintained, feet under rings)

CROSSFIT

Metcon (Time)

5 rounds

20 wall balls (9/6)

10 hang power cleans (70/45)
15min cap

POST WORKOUT

Walk 400m

Foam roll quads 2mins /side

Hilltop CrossFit – WOD

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WARM UP

Banded Shoulder Stretch 90sec /side

–then–

Easy AMRAP 6mins: 15m High Knees, 15m Butt Kicks, 5 Muscle Clean, 5 BTN Snatch Grip Push Press, 5 Good Morning

STRENGTH

A: Split Jerk (1-1-1-1-1-1-1)

Lifting every 90secs

B: Single Arm Dumbell Press (10-10-10 /arm)

Alternating arms, one arm is working while the other holds the DB on top of the shoulder

C: Single Arm Dumbell Bent Over Row (10-10-10 /arm)

Alternating arms, one arm is working while the other holds the DB at the top of the row

SUPERSET B & C

POST WORKOUT

Shoulder maintanence: 2-3 rounds

15 scap push ups

15 banded pull aparts

10-15 lying Ws

10 0-45-90 shoulder raises

Hilltop CrossFit – WOD

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WARM UP

3 Way Hip Stretch x 3 each leg

–then–

2-3 Rounds: 3 Beat Swing + 1 Pull Up + 3 Beat Swing, 7 Goblet Squat, 10 Shoulder Taps, Jog vacant block

SKILL

10mins to find a suitable but challenging HSPU version

OR

10mins on kipping HSPU technique

CROSSFIT

Metcon (Time)

1200m run

–then–

12 rounds

4 HSPU

8 CTB pull ups

12 air squats
25min cap

Any reps not completed, add to 25mins, this is your “score”

POST WORKOUT

Banded Shoulder Stretch 90sec /side

Pigeon Stretch 90sec /side

Hilltop CrossFit – WOD

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WARM UP

Easy AMRAP 6mins: 5 Roll Over V-Sit, 30sec Double Under Practice, 10 Single Leg Deadlift /leg, Burgener Warm Up (PVC rnd 1, empty bar rnd 2)

STRENGTH

A: Snatch (1RM)

B: Clean and Jerk (1RM)

20mins on each to find a 1RM

Spend 10mins warming up and 10 mins to hit 3-5 working lifts

POST WORKOUT

Banded hamstring stretch 90sec /side

Roll lats 90sec /side

Hilltop CrossFit – WOD

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WARM UP

***3 Way Hip Stretch*** x 3 each side

–then–

3 Rounds: 10 Reverse Ball Toss, 5 Jumping Pull Up on Rope, 5 Knees to Elbow on Rope

SKILL

10mins on rope climbing skill/practice

CROSSFIT

Metcon (Time)

2 rounds

28 front squats (60/40)

7 rope climbs
Goal is <14mins. 15min cap

POST WORKOUT

Couch stretch 2mins /side

Roll quad, hip flexor, ITB 2mins /side

Hilltop CrossFit – WOD

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WARM UP

2 rounds: Row, Jog or Bike 1min, 10 Reverse Grip Press, 10 Band Good Morning, 10 Push Up

–then–

Shoulder Maintenance – 2-3 rounds: 15 scap push ups, 15 banded pull apart, 10 lying Ws, 10 0-45-90 shoulder raises, 20-30sec shoulder ext. stretch

CROSSFIT

Metcon (Time)

15 push jerks (70/45)

10 power cleans

30 bar facing burpees

10 power cleans

15 push jerks
12min cap

Choose weight that is challenging, a guide would be doing the 15 push jerks in 2-3 sets. If you heavier than 70/45, this is Rx+

ACCESSORY

Weighted sit up

3 x 20 (feet anchored)