8.3.15

Hook and Ladder CrossFit – CrossFit

Warm-up

1 mile run (No Measure)

Gymnastics

Gymnastics Progression (No Measure)

6 reps of each until failure. At failure, go to previous movement and complete 4 sets of 6 reps.

Push-Up Progression

Push-ups, Russians, Archers, Double Wide, Waist, Diamond, One-Arm, One-Arm One-Leg.

Dip Progression

Jumping Negative, Dips, Russians, Bar, Bulgarians, Archers.

Handstand Push-Up Progression

Pike, Wall, Negative, Ring, Bulgarian, Free Standing, Negative Free Standing.

Goal: To complete 10 reps of EVERYTHING.

Metcon

Metcon (Time)

100-75-50-25

Double Unders

Single Unders

200m Run after every round

08/01/2015


Hook and Ladder CrossFit – CrossFit

Warm-up

200m Run

100 Singles

15 OH Squats

10 Broad Jumps

10 Pull Up

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 and Jerk (Work up to 85% of 1RM – 7 x 2)

Strength

Mobility

2 Min Static Stretch

6 Inchworms

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

08/01/2015


Hook and Ladder CrossFit – Hero Hour

Warm-up

200m Run

100 Singles

15 OH Squats

10 Broad Jumps

10 Pull Up

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 and Jerk (Work up to 85% of 1RM – 7 x 2)

Strength

Mobility

2 Min Static Stretch

6 Inchworms

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

08/01/15 – Doughnuts & Deadlifts


Hook and Ladder CrossFit – Strength

Warm-up

A. 200M Run

Lunges

Side Lunges

Butt Kickers

High Knees

Scorpions

B. Movement Prep

Skill

Metcon (AMRAP – Reps)

“PVC Tabata”

All Movements will be done w/PVC:

OH Lunge

OH Squat

V Ups

Snatch

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.

Repeat this four more times per movement for a total of 16 intervals, 8 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

Metcon

B: Metcon (AMRAP – Reps)

Laura Gone Bad –

Complete 3 rounds:

Ball Slams – 20/50

Air Squats – w/Ball

Step Up – 20’ – w/Ball

Burpee

Double Under

In this workout you and your partner will move from each of five stations after a minute. Only one partner will work at a time. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except for scaled singles they will be counted as 3-1.

Strength

C: Deadlift (Find Your 1 Rep Max)

Mobility

2 Min Static Stretch

6 Inchworms

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

07/31/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 3 Rounds

25 Cal Row

15 Air Squats

10 Push Ups

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

B: Power Snatch (Work up to a heavy 3. Then 5×3)

Metcon

Metcon (Time)

Complete 6 rounds:

KB Swing – 15 Reps

100M Sprint

Rest 45 seconds

Mobility

2 Min Static Stretch

6 Inchworms

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

Filthy Friday

Hook and Ladder CrossFit – CrossFit

Warm-up

200m jog between rounds

3 Rounds of Cindy (No Measure)

5 Pull-ups

10 Push-Ups

15 Squats

Metcon

Time Cap: 26 minutes

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

7.30.15

Hook and Ladder CrossFit – CrossFit

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

07/29/15 – Power Day


Hook and Ladder CrossFit – Strength

Warm-up

A. 3 Rounds

25 Cal Row

10 Push Up

10 KB Swing

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

B: Strict Pull Up (Max Reps for 3 Rounds)

Strength

A: EMOM (Every minute on the minute complete:)

Every Minute on the Minute
Power Clean – 2 Reps

Double Unders – 10 Reps

Mobility

2 Min Static Stretch

6 Inchworms

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

7.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 rounds:

30 Single Unders

20 Double Unders

10 MB Slams

8 Wall Balls

6 MB Cleans + OH Throw

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

Movement Prep

3-Point Warm-Up with Bar (No Measure)

Metcon

Metcon (Time)

Annabelle

50-40-30-20-10

Double Unders

Sit-Ups

*6 Snatches (135/95) after each round

7.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

2 rounds:

10 PVC passes

10 PVC OHS

10 PVC Hip Thruster (each side)

10 Scorpions

Movement Prep

5 Reps each with bare bar:

RDLs

Clean Pulls

Muscle Cleans

Hang Cleans

Pause Front Squats

Push Press

Good Mornings

Weightlifting

5 min to acheive MAX WEIGHT for this complex.

Warm up to opening weight.

3-2-1 Complex (Hang Clean + Front squat + Shoulder to OH)

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Back Squat Max Reps (BW)

50yd Sprint