All posts in WOD

WOD

Hilltop CrossFit – WOD

WARM UP

Samson Stretch 90sec /side

–then–

Easy AMRAP 6mins: 10 RDL, 10 box step up, 5 BTN snatch grip strict/push press

STRENGTH

Deadlift (10-10-10)

MOBILITY

ROMWOD (No Measure)

10-20mins stretching

WOD

Hilltop CrossFit – WOD

WARM UP

Bike, row, or jog 5mins

–then–

3 rounds: Burgener Warm up (barbell)

CONDITIONING

Icon 4 (Time)

Run 2.4km

120 Double unders

100 Air squats

80 Pull ups

60 GHD sit ups

40 Clean & Jerks (50/35)

20 Strict HSPU
45min cap

Rx+ C2B pull ups, strict deficit HSPU (10/5cm)

POST WORKOUT

Foam roll upper back and Lats 2-3 mins

WOD


Hilltop CrossFit – WOD

WARM UP

Banded hammy stretch 90sec /side

–then–

Easy AMRAP 6min: 10 Toy Soldiers, 30 Singles, 10 KB SDHP, 10 KB swing (light)

CONDITIONING

Metcon (Time)

5 rounds

10 deadlifts (100/70)

15 box jump overs (60/50)
Rx+ 120/80

POST WORKOUT

Easy bike/row/walk until 15mins on clock

–then–

2mins seated straddle

Foam roll hamstring 2mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 Way Hip Stretch x 3

–then–

2-3 rounds: row,bike 30sec, 30sec pvc OHS, 7 snatch deadlift (barbell), 7 hang muscle snatch (barbell)

SKILL/STRENGTH

Snatch + Push Press + OHS (1+1+1 (15mins to find a heavy single))

CONDITIONING

Metcon (Time)

Row 1000m

50 OHS (20/15)

30 KB swings (24/16)
Goal is <10mins

WOD


Hilltop CrossFit – WOD

**NO PM CLASSESS TODAY**
6am, 7:15am & 9:30am ONLY

MOBILITY

Come on in and get super supple ahead of the best day on the Hilltop Calendar, HILLTOP GAMES 5!!

30mins on general mobility

20min ROMWOD

That is all!

WOD


Hilltop CrossFit – WOD

WARM UP

Pigeon stretch 90sec /side

–then–

Easy EMOM 6min

1. 8 rearward lunge, 6 box step up

2. 45sec row/bike

STRENGTH

Weighted Step-ups (4 x 5/5 (alternating))

Wor to heaviest possible with PERFECT leg and torso position

ACCESSORY

Accumulate

3 x 20-30sec wall climb/HS hold on wall, bands or freestanding

50 banded good mornings

50 weighted L-sit ups

3 x 15-20 shoulder taps

WOD


Hilltop CrossFit – WOD

WARM UP

Row, bike, jog 4-5mins

–then–

3 Rounds: 10 reverse Lunge, 15-20sec handstand hold, 10 monster band air squat, 10 reverse grip press

WARM UP/SKILL WORK

10mins working one of the following in SMALL sets (hint: these will be in HG5!)

1) jumping pull up

2) kipping/butterfly pull up

3) kipping/butterfly C2B pull up

STRENGTH CONDITIONING

Metcon (Weight)

Every 2mins to fail

5 C2B pull ups

3 thrusters

*increase weight of thruster each round
Start at 60% of you heavy 3 thrusters from last week.

Males add 5kg each rnd, ladies add 2.5kg each round

POST WORKOUT

Foam roll lats/quads 2-3mins /side

WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 30sec PVC pass thru, 30sec Barbell GM, 5 hang muscle snatch, 30sec skipping (*add weight to muscle snatch each round if possible)

CONDITIONING

Metcon (Time)

21-15-9

Power snatch (50/35)

Box jump (70/60)

POST WORKOUT

3 rounds

3-5 dragon flag w/ slow lower OR 20-30sec hold

90sec double under practice