All posts in WOD

WOD


Hilltop CrossFit – WOD

WARM UP

2mins band supported squat

–then–

3 rounds: 3 beat swing + 1 pull up + 3 beat swing, 10/10 lying leg crossovers, 30 double unders/singles

CROSSFIT

A: Metcon (Weight)

EMOM for 5mins

7 DB deadlifts + 5 DB hang squat clean + 3 DB push jerk
You choose the weight

B: Metcon (AMRAP – Rounds and Reps)

12mins

3 rounds of:

7 power cleans (60/40)

9 TTB

11 box jumps (60/50)

–then–

3 rounds of:

7 power cleans (70/45)

9 TTB

11 box jumps

*keep adding 10kg M and 5kg F every 3 rounds

POST WORKOUT

Banded hammy stretch 90sec /side

Banded couch stretch 90sec /side

WOD

Hilltop CrossFit – WOD

View Public Whiteboard

WARM UP

5 rounds of Rowling: +/- is number of burpees (capped at 7)

–then–

3 rounds: 15 pass throughs, 10 squats/OHS squats, 10m crab walk (20sec hold if unable to hold hips up)

SKILL/STRENGTH

10mins to accumulate 40 strict C2B pull ups

*Use bands, scale to supine bar rows as needed to get a minimum 6 reps per set

CROSSFIT

Metcon (Time)

3 rounds

500m row

10 single arm DB OHS (22.5/15)(5 /arm)

10 burpee pull ups
Use your normal pull up bar height for burpee pull ups, scale to SA DB walking lunge & burpee jumping pull ups as needed

POST WORKOUT

90sec banded shoulder distraction / arm

90sec chicken wing stretch /arm

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds Saturday Cindy in partners (1st round easy, 2nd moderate, 3rd race!)

5 jumping pull ups, 10m wheelbarrow each, 15 squats

–then–

EMOM for 5mins

1 power + 2 push jerks (increase weight each round

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

20mins

30 air squats

20/15cal bike

10 shoulder to OH (50/35)
Alternate movements each round with you partner

WOD


Hilltop CrossFit – WOD

WARM UP

3 way hip stretch x3 /side

–then–

3mins easy skipping

–then–

5 x 3 position snatch (increase load each round)

SKILL

10mins on barbell cycling efficiency

CROSSFIT

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Rx: 35/20, 60/35, 75/45, 95/55

Scaled: 25/15, 35/22.5, 42.5/30, 60/40

POST WORKOUT

3 x 30-45sec banded plank

WOD


Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 90sec /side

–then–

8min easy AMRAP: bike/row 45sec, 10 spiderman lunge, 10/10 lateral lunge, 15sec TIGHT beat swing

CROSSFIT

Metcon (Time)

21-18-15-12-9-6-3

Front squat (45/32.5)

T2B
Goal <10mins

POST WORKOUT

Couch stretch 2mins /side

10mins getting upside down

WOD


Hilltop CrossFit – WOD

WARM UP

T-spine mobility

Accumulate 40 t-spine crunches on a Lx ball and 15/15 around the worlds

–then–

3 rounds: 3 strict press, 3 push press, 3 power jerk, 3 split jerk, 3 front squat w/ 3sec pause at bottom

STRENGTH

Split Jerk (Find a heavy single in 12mins)

CROSSFIT

Metcon (Time)

5-4-3-2-1

Hang squat clean (80/55)

Push jerk
7min cap

POST WORKOUT

Easy bike, row or walk until 12mins on clock

Lx ball scap smash 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds: Jog 100m, 30m high knees, 30m butt kicks, 15/15m grapevine, 1 heavy TGU /arm

CROSSFIT

Metcon (Time)

Run 800m

20 DB snatch (22.5/15)

Run 400m

30 DB snatch

Run 200m

40 DB snatch
14min cap

*Use this to work on DB snatch technique under fatigue

**DB can not change hands until below eye line. Both heads of DB make contact with ground

POST WORKOUT

Foam roll lumbar area 2-3mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 10cal bike/row, 10 roll over v-sit, 3 Bear Complex w/ empty barbell

PARTNER WOD

Metcon (Time)

Double Heavy Grace

60 Clean & Jerks (70/45)
“I go, you go” style. No time cap, just get it done

POST WORKOUT

3 x 15 weighted L-sit ups