8.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

200m jog

10 Push Up Burpees

*Push Up Burpee: Chest and knees DO NOT touch the ground. From plank position lower until hoovering right above the ground, then push back up.

Movement Prep

5 reps each:

Muscle Cleans

Front Squats

Squat Cleans

Push Press

Front Rack Lunges (both sides)

Split Jerk (both sides)

Weightlifting

A: Push Jerk (3×6 EMOM @AHAP *Increase each set )

B: Power Clean (3×6 EMOM @AHAP *increase each set)

Metcon

Metcon (Time)

100 KB Swings

*5 Burpee EMOM

8.27.15

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

500m row

B: (No Measure)

2 rounds:

10m Lateral Lunges

10m Broad Jumps

10m Spiderman Walk

10m Inch Worms

Skill

Superset

Alternate V-Ups and L-Sit sets.

A: V-Ups (3×5)

B: L-Sit Hang (3x:20s)

Metcon

Metcon (Time)

500 Squats

50 T2B

5 Muscle Ups

08/26/15 – Power Day


Hook and Ladder CrossFit – Strength

Warm-up

A. 2 Rounds

200M Run

20 Step Ups

40 Singles

B. Movement Prep

Skill

Hip Mobility (No Measure)

Weightlifting

A: Bent Over Row (Work up to a heavy weight. Then Max Reps.)

B: RDL (Work up to a heavy weight. Then Max Reps.)

C: Z Press (Work up to a heavy weight. Then Max Reps.)

Strength

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes:

50 lb DB Thrusters – 10 Reps

250 m Row

Mobility

2 Min Static Stretch

6 Inchworms

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

8.26.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

10 PVC Passes

10 OHS

10 Hip Thrusters (each side)

10 Scorpions

Skill

(No Measure)

10min EMOM:

Odd Minutes: 5 Squat Cleans (95/75)*

Reps MUST be “touch and go”. Scale appropriately.

Even Minutes: 3 rebounding broad jumps

NO PAUSING between jumps.

Focus on hip extension to get as far as possible for each jump.

Weightlifting

Paused Front Squat (3-3-3-3 Work at 65% of 1RM w/ 3s pause at bottom)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

08/25/15 – Power Day


Hook and Ladder CrossFit – Strength

Today’s training will focus on 2 of the 3 core power lifts and some auxiliary work .

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

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: Deadlift (Work up to a heavy 5. Then 3 x5)

B: Back Squat (Work up to a heavy 5. Then 3 x5)

Strength

D: Dips (10-10 Super Set)

DB Press (Single arm DB Press 5 per side)

DB Row (Single arm DB Press 5 per side)

E: Pull-ups (10-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

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

8.25.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 rounds:

5 Box Jumps

10 HRPU

10 Squats

5 Inch Worms

Strength

Core Training

30s for each

Box Plank Face Up Hold

Box Plank Face Down Hold

Ground L Sit Hold

Hollow Rocks

V-Ups

Plated V-Ups

Side Plank Right

Side Plank Left

Metcon

Metcon (Time)

1 Mile Run w/ Slam Ball 50/30

08/24/15 – Power Day


Hook and Ladder CrossFit – Strength

Warm-up

2 Rounds:

200M Run

20 KB Swings

10 KB Goblet Squats

50 Singles

Skill

Find Max Distance Broad Jump (No Measure)

Weightlifting

DB Step Up (3 Stets of 20 reps 10 per leg)

AHAP

Dumbell Row (Work up to a heavy weight. Then 3 X 10)

DB Press (Work up to a heavy weight. Then 3 X 10)

Metcon

Metcon (Weight)

Complete 4 Rounds:

Unilateral OH Carries

Mobility

Daily Finishers

2 Min Static Stretch

6 Inchworms

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

8.24.15

Hook and Ladder CrossFit – CrossFit

Warm-up

NO KIPPING!

Challenge: Weighted pull-ups and push-ups.

3 Rounds of Cindy (No Measure)

5 Pull-ups

10 Push-Ups

15 Squats

Weightlifting

A: Shoulder Press (Find 2RM)

B: Push Press (Find 2RM)

C: Push Jerk (Find 2RM)

Metcon

Metcon (4 Rounds for reps)

4 Min AMRAP Hang Clean 45/35

3 Min AMRAP Squats

2 Min AMRAP Sit Ups

1 Min AMRAP Shoulder 2 OH 45/35

8.22.15


Hook and Ladder CrossFit – CrossFit

Warm-up

2 rounds:

200M Run

10 PVC passes

10 PVC OHS

10 PVC Hip Thruster (each side)

10 Scorpions

Movement Prep

A. 6 Rope Climbs

B. 6 x 40 yd Sprints

Weightlifting

Back Squat (7 x 2)

Metcon

Metcon (Time)

Complete 6 rounds for time:

Box Jumps – 5 Reps

Supine Ring Rows – 10 Reps

Row – 200 meters

08/22/2015 – Weightlifting


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

Movement Prep

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 – 7 x 2)

B: Clean (Work up to 85% of 1RM – 7 x 2)

Clean Pull (Work Up to 1RM)

Mobility

Finishers

2 Min Static Stretch

6 Inchworms

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