Stop the EMOTM’s!!!

Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Group Warm-up

Foam Rolling

Thoracic Spine, Lats, hip flexors

Warm-up

200m run

10 KB Swings

10 MB Cleans

10 V-ups

10 push-ups

EMOTM

3 Full Cleans (65% 1RM)

(Scale to Power Clean + Front Squat)

7 minutes

Metcon

For time:

50-40-30-20-10

Sit ups

10-20-30-40-50

Burpees

Seriously Casey!? More EMOTM’s?

Hook and Ladder CrossFit – CrossFit

Warm-up

Dynamic Group Warm-up

Dynamic Warm-Up A (No Measure)

2 rounds of 10m each:

Knee Pulls

High Knees

Toe to the sky

Butt Kicks

Lateral Shuffle x2

Carioca x2

High Skips

Back Pedal

EMOTM

Run 100 meters (75% Sprint)

7 Minutes

Metcon

For time.

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65)

5-10-15-20-25-30-35-40-45-50

Double Unders

More EMOTM’s

Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Dynamic Group Warm-up

Warm-up

15 Air Squats

15 Sit-ups

15 Push ups

15 Pull ups

EMOTM

7min

1 Full Snatch

(Scale to Power Snatch + Overhead Squat)

Metcon

4 Rounds for time.

5 Hang Power Cleans (95/65)(Rx = 115/85)

10 Reverse Lunges (Bar in rack position – 5 Right, 5 Left, not alternating)

Run 200m

8/1/2016


Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Warm-up

A: Warm-up (No Measure)

2 rounds:

500m Row

400m Run

B: (No Measure)

4 rounds:

8 Strict Press (45/35)

10 PVC Passes

Rest 1min

Weightlifting

Snatch Grip Deadlift (3-3-3-3 Work at 65% of 1RM Deadlift)

Metcon

Metcon (Time)

3 rounds:

15 Box Jumps (24/20)

12 Power Snatches (95/65)

9 Ring Dips

Starter Saturday


Hook and Ladder CrossFit – CF Starter

Warm-up

A: Group Dynamic Warm-Up (No Measure)

B: Warm-up (No Measure)

2 rounds:

10 Squats

10 Sit-Ups

10 Push-Ups

10 Pull-Ups

10 Strict Press

10 Overhead Squat

Strength

Bench Press (3×5)

Metcon

Metcon (No Measure)

24 minute EMOM:

1: 12 Wall Balls

2: 4 Snatches

3: 7 Handstand/Hand Release Push-Ups

4: 35 Double Unders (2:1 SUs)

Starter Saturday

Hook and Ladder CrossFit – CF Starter

Warm-up

A: Group Dynamic Warm-Up (No Measure)

B: Warm-up (No Measure)

2 rounds:

10 Squats

10 Sit-Ups

10 Pull-Ups

10 Pull-Throughs

10 Shoulder Press

Skill

10 minute ALTERNATING EMOM

A: Front Squat (3 reps at BW)

B: Toes-To-Bar (10-12 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

30 Double Unders (2:1 Singles)

8 Squat Clean (155/110)

11 Hand Release Push-Ups

MURPH


Hook and Ladder CrossFit – CrossFit

Warm-up

A: Group Dynamic Warm-Up (No Measure)

B: Warm-up (No Measure)

10 Archer Lunges

10 Sit-Ups

10 Push-Ups

10 Pull-Ups

10 Shoulder Press

10 OHS
Start setting up for any modifications or scaled set-ups you will be using for the workout.

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here