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WOD


Hilltop CrossFit – WOD

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CROSSFIT

CrossFit Open Workout 18.1

WOD


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

WOD


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

WOD


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

WOD


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

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds: 5-10 low bar transitions (use this as skill work also), 10m lunge L – lunge R – 1 thruster (empty bar), 50 singles

WARM UP/SKILL WORK

10mins on bar muscle ups skill

PARTNER WOD

Metcon (Time)

21-15-9

Synchro thrusters (42.5/30)

9-6-3

Bar muscle ups
Thrusters must be locked out at the top together.

Bar muscle ups are not synchro but both athletes must complete 9-6-3 reps each

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds: jog vacant block, 20-30sec HS hold, clean warm up

(5 RDL, 5 deadlifts, 5 hang muscle clean, 5 hang power clean, 5 front squats, 5 good mornings)

WARM UP/SKILL WORK

Spend time working on kipping HSPU or HR push ups.

CROSSFIT

Metcon (Time)

50/40cal bike

35 HSPU

20 cleans (80/55)

50 double unders

20m double DB OH walking lunge (22.5/15)

35 C2B pull ups

50/40cal row
25min cap

Scaling: HR push up, clean 60/40, 100 singles, lunge 15/10, jumping C2B pull up

POST WORKOUT

Accumulate:

50 V-ups or tuck ups

50 barbell roll outs

WOD


Hilltop CrossFit – WOD

WARM UP

6mins easy AMRAP: 7/7 single KB deadlifts, 7 boot strappers, 40m shuttle (2 x 10m up/back)

–then–

3 x 10 single leg glute bridge

STRENGTH

A: Hang Snatch + OHS (Find a heavy single over 5 working sets)

*1st working set at 75% 1RM snatch

Back Squat (5-5-5)

Be able to do 5 reps, not 6