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

Bright Sun Shiny Day


Hook and Ladder CrossFit – CF Starter

Warm-up

Strength Dynamic Warm-Up (No Measure)

2 rounds of 10m:

Quad Pulls

Knee Pulls

Lateral Lunges

Toe Pulls

Carioca

Scissor Kicks

Broad Jumps

Gymnastics

Pull-ups (2s isometric hold at top. 4-7s decent.)

Metcon

Metcon (3 Rounds for time)

3 rounds:

1 mile Run

3 minute REST

*Score: TIME for each mile

HYLETE C3: Circuit 2 – Cadmium


Hook and Ladder CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

1min Jump Rope

10/side Leg Swings

12 PVC Good Mornings

6 Lat Activation

Strength

Complete as a superset.

A: Shoulder Press (3×5)

B: Back Extensions (3×10)

Skill

Workout Prep

Warm-up (No Measure)

4 Deadlifts (work up to WOD weight)

2 Pull-Ups

4 KB/DB Push Press

2 Knees to Chest (aka Knee Raises)

4 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

8 Deadlifts (135/95)

4 Pull-Ups (scale as needed)

8 Double KB Push Press (sub DBs)

4 Knees to Chest (aka Knee Raises)

8 Lunges

*4 minute REST

REPEAT

Just Do The Work

Hook and Ladder CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Slam Ball Squats

20 Russian Twists

Skill

12 minute ALTERNATING EMOM

A: Turkish Get Up (4 reps – AHAP)

B: DB Step Up (10 ALTERNATING reps)

AHAP

Metcon

Metcon (Time)

3 rounds:

16 Deadlifts (95/65)

16 Hang Power Cleans

16 Push Presses

*400m Run BETWEEN rounds

ANNIE

Hook and Ladder CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

25 KB Swings

20 Lunges

10 Burpees

Skill

BOTH movements EMOM for 10 minutes.

A: Pull-ups (5 reps)

B: Push-ups (5 reps)

Strength

A: Back Squat (3×5 – Increase from last time.)

B: Shoulder Press (3×5 )

Metcon

Annie (Time)

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