5/22/2015


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 OH Squats

15 Lunges

Skill

Barbell Warm Up (No Measure)

6 Muscle Snatches

6 Snatch Presses

6 Good Mornings

6 Back Squats

6 RDL’s

All Done with a bare bar.

Weightlifting

A: Snatch (Work up to 85% of 1RM – 5 x 2)

B: Clean and Jerk (Work up to 85% of 1RM – 5 x 2)

Jerk Complex (5 x 1+1 Working up to 60% of 1RM)

Split Jerk + Power Jerk 1+1

Strength

D: Ball Planks (6 Holds for 30 seconds)

E: Single Leg RDL (2-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

5/22/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Go as heavy as possible

Farmer’s Carry (6x100m)

Teams of 2 or 3. Use one set of kettle bells.

One person LUNGES down and CARRIES back at a time.

*5 cumulative team burpee penatly for every drop

Metcon

Metcon (Time)

60 Snatches (65/45)

5/21/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

10 Broad Jumps

Skill

Barbell Warm Up (No Measure)

6 Muscle Snatches

6 Snatch Presses

6 Good Mornings

6 Back Squats

6 RDL’s

All Done with a bare bar.

Weightlifting

Please Add 5 Pounds to last week’s numbers.

A: Strict Press (Work Up to a Heavy 3. Then 5 x 3)

B: Pause Deadlift (Work Up to a Heavy 3. Then 5 x 3)

3 Second Pause Below Knee

Strength

Tire Pull (2-10 Super Set)

6 Rounds

100m Pulls

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

5/21/2015


Hook and Ladder CrossFit – CrossFit

Warm-up

5 Inch Worms

3 Rounds:

8 Kips

10 PVC Passes

10 PVC OHS

Gymnastics

6 reps of each

A: Gymnastic Progression 1

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

B: Gymnastics Progression 2

Jumping negative dips

Dips

Russian dips

Bar dips

Bulgarian dips

Archer dips

Metcon

Metcon (Time)

10 Rounds:

50 Double Unders

1 Ascent

5/20/2015 – Strength


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Snatch Balance

Skill

Barbell Warm Up (No Measure)

6 Muscle Snatches

6 Snatch Presses

6 Good Mornings

6 Back Squats

6 RDL’s

All Done with a bare bar.

Weightlifting

Clean Complex (4 x 2+1+2 Work up to 85% of 1RM (4 x 1) )

Clean High Pull+Clean+Hang Clean

Clean (7 x 1 @ 85%)

Strength

Front Squat (5 x 3)

Pull-Ups (2 x 10)

Knee to Elbow (2 x 10)

Mobility

2min Static Stretch

15 Supermans

5/20/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

2 Rounds

200m Run

10 Box Jumps

15 Sit-Ups

10 Static Lunges (each side)

Strength

A: Tire Pull (2x100m Forward )

B: Tire Pull (2X100m Backwards)

Metcon

Alternating EMOM Format

Metcon (AMRAP – Rounds)

1min Max Cal Row

2min 5 Hang Cleans @ up to 50%* 1RM

8 Supine Ring Rows

Goal: 150 Cals

* Do not exceed 50% of 1RM

5/19/15 – Power Day


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

15 Seated Box Jumps

Skill

Barbell Warm Up (No Measure)

6 Muscle Snatches

6 Snatch Presses

6 Good Mornings

6 Back Squats

6 RDL’s

All Done with a bare bar.

Weightlifting

Please Add 5 Pounds to last week’s numbers.

A: Strict Press (Work Up to a Heavy 5. Then 3 x 5)

B: Floor Press (Work Up to a Heavy 5. Then 3 x 5)

C: Back Squat (Work Up to a Heavy 5. Then 3 x 5)

Strength

Tire Pull (2-10 Super Set)

6 Rounds

100m Pulls

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

5/19/2015


Hook and Ladder CrossFit – CrossFit

Warm-up

5 Inch Worms

2 Rounds

:30s Active Dead Hang

Roving plank (down)

Broad jumps (back)

10 Slam Ball Slams

Gymnastics

Complete 6 reps of each.

A: Gymnastic Progression 1

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

B: Gymnastics Progression 2

Jumping negative dips

Dips

Russian dips

Bar dips

Bulgarian dips

Archer dips

Metcon

Fight Gone Bad Format

Score: Total reps

Metcon (AMRAP – Reps)

3 Rounds of 1min each:

Wall Balls

KB Swings

Box Jumps

DB Push Press

DB Row

5/18/2015 – Strength


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

10 PVC Pass Through

10 PVC OHS

10 PVC Snatch Balance

Skill

Barbell Warm Up (No Measure)

6 Muscle Snatches

6 Snatch Presses

6 Good Mornings

6 Back Squats

6 RDL’s

All Done with a bare bar.

Weightlifting

Snatch Complex – 2 (3 x 2+1+2 (3 x 1) Work up to 70% of 1RM)

Snatch Pull+Snatch+Hang Snatch

Snatch (5 x 1 @ 90%)

Strength

A: Pause Squat (5 x 3)

B: Med Ball Pull Overs (2 x 10)

Med Ball Hip Bridges (2 x 10)

Mobility

2min Static Stretch

15 Supermans

5/18/2015


Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

50 Singles

40 Squats

30 Sit-Ups

20 Push-Ups

10 Burpees

Skill

A: Dumbell Row (10-10)

B: Single Arm Dumbell Press (10-10)

C: Pull-ups (7-7-7-7)

Strict weighted or deficit

Metcon

Metcon (AMRAP – Rounds)

20min AMRAP

500m Row

400m Run

30 Unbroken Double Unders