Starter Saturday

Hook and Ladder CrossFit – CF Starter

Warm-up

Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Skill

A & B: Complete as a superset.

C to be completed last.

A: Plank (3 x Max Time with weight)

B: Hollow Hold (3 x :45s)

C: Dips (3 x 10 Complete using a CHALLENGING PROGRESSION)

Metcon

Metcon (Time)

For Time:

Buy In: 400m Run

6 rounds:

3 Pull-Ups

5 Goblet Squats (44/35)

7 KB Swings

Buy Out: 400m Run

Aerobic Zone

Hook and Ladder CrossFit – CF Starter

Warm-up

A: Deadbugs (No Measure)

Quads flexed, feet dorsiflexed, retracted shoulders, spine “painted” on the ground, and chin down.

B: Warm-up (No Measure)

3 rounds:

12 Pull-Ups

250m Row

Skill

12 minute EMOM

Odd: Box Jumps (10 Double Unders + 6 Box Jumps)

Even: Muscle-ups (10 Double Unders + 6 Dips)

Metcon

Metcon (Time)

Mix & Match: 5k Row and/or Run

Aerobic Zone


Hook and Ladder CrossFit – CrossFit

Warm-up

A: Deadbugs (No Measure)

Quads flexed, feet dorsiflexed, retracted shoulders, spine “painted” on the ground, and chin down.

B: Warm-up (No Measure)

3 rounds:

12 Strict Pull-Ups

250m Row

Skill

12 minute EMOM

Odd: Box Jumps (30 Double Unders + 6 Box Jumps)

Even: Muscle-ups (30 Double Unders + 3 Muscle Ups)

Strength

Clean Complex: Power Clean + 3 Thrusters (5×1 at 60% of 1RM C&J)

Metcon

Metcon (Time)

Mix & Match: 5k Row and/or Run

ARNIE

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

4 rounds:

250m Row

12 Alt. DB Snatch

10 PVC OHS

B: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

CF: Snatch Complex: Power Snatch + Snatch (1-2-3 at 85%-80%-75% )

CFS: 3-position Snatch (5×2 EMOM)

Pause at Starting Position, Knees, & Hips

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here

This one’s for the cookies


Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

2x each side: 30s Couch Stretch with Rotation

15 PVC OHS

B: Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Skill

Double-Unders (4min: 500m Row + Max Double Unders)

Metcon

Metcon (Time)

For Time:

50 Deadlifts (135/95 | 115/75)

50 Walking Lunges

40 Back Squats

40 Toes-to-Bar (Sx: Knee Raises)

30 Power Cleans

30 Burpee Box Jumps (24/20 Sx: Step-Ups)

20 Thrusters

20 Double Unders (Sx: Single Unders)

Mobility

Saddle (No Measure)

HELEN


Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

350m Row

2 rounds:

3 Wall Walks

10 Turkish Get-Ups

Strength

A: Shoulder Press (3×3 Increase from last week)

B: Deadlift (3×3 Increase from last week)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Puppy Dog Pose (No Measure)

Merry LIFTmas: Week 2 – Day 1


Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

500m Row

2 rounds:

10 Passes

10 OHS

10 Hip Thrusters

10 scorpions

B: (No Measure)

OH Double KB Hold

4x:30s

Rest :30s between sets

Weightlifting

A: Snatch (6×1 of 80%-85%-90%-85%-90%-95%)

B: Clean Complex: Clean + 2 Front Squats + Push Press (4×1 at 70% of 1RM C&J. Increase 5lbs each week.)

Strength

Back Squat (4×6 at 75% of 1RM. Increase 10lbs every week.)

Finisher

Complete as a superset.

A: RDL (10-10-10 with dumbbells AHAP)

B: Box Jumps (5-5-5 with dumbbells)

Starter Saturday

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

5 Inch Worms

10 PVC Passes

10 PVC OHS

B: (No Measure)

30-20-10

Double Unders

Sit-Ups

Skill

Toes-To-Bar (7×7 EMOM (Sx: Knee Raises))

Strength

Complete as a superset.

Use the same bar for both movements.

A: Bent Over Row (3-3-3-3 at 90% of BW)

B: RDL (6-6-6-6 at 90% of BW)

Metcon

Metcon (Time)

For Time (16min cap):

50-40-30-20-10

Double Unders

Sit-Ups

Single Unders

Burpees

CFFB WOD

Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

500m Row

20 KB Swings

10 Double Vert + Broad Jump

B: (No Measure)

5min Ankle Mobility

Weightlifting

OH Complex: BTN Push Jerk + 2 OHS (5×1 at 90% of 1RM Snatch)

Strength

Clean Pull (5×2 at 120% of C&J)

Metcon

Metcon (Time)

For time:

9 Hang Power Clean (185/155 | 155/115)

10 Ball Slams (50/30)

6 Hang Power Clean

15 Ball Slams

3 Hang Power Clean

20 Ball Slams

JACKIE

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

50 Single Unders

10 Wall Balls

10 Broad Jumps

Skill

Shoot Throughs (8-8-8-8)

Strength

Back Squat (5-5-5 Increase 5lbs from last week)

Metcon

CF: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Good Mornings (10-10 with bare bar)