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

Starter Saturday


Hook and Ladder CrossFit – CF Starter

Warm-up

Warm-up (No Measure)

400m Run

3 rounds of :20s Each:

Squats

Groiners

Lateral Lunges

Plank

Strength

Deadlift (6×3)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

750m Row

Max Reps FRONT SQUAT (115/75 | 95/65)
*Score: Total FRONT SQUAT reps

HYLETE C3 – CIRCUIT 1: MAGNESIUM


Hook and Ladder CrossFit – CF Starter

Warm-up

Warm-up (No Measure)

1 minute Jump Rope

10 Leg Swings (each side)

20 Squats

20 Arm Circles (Forward & Backwards)

6 KB Goblet Squats

24 Single Unders

6 Russian KB Swings

Strength

A: Floor Press (Find 1RM)

B: Bent Over Row (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

12 KB Goblet Squats

48 Single Unders

12 Russian KB Swings
Please download Overview/Score sheet on www.hylete.com/c3 for detailed info.

FRACTURED FRAN

Hook and Ladder CrossFit – CF Starter

Warm-up

Warm-up (No Measure)

100m Run

5 Burpees

100m Run

5 Hand Release Push-Ups

100m Run

10 Sit-Ups

100m Run

10 Squats

100m Run

Strength

ALTERNATING 10 minute EMOM

Odd: Prowler Push (5 x 40m – 20m down/back AHAP)

Even: Wall Balls (5×10)

Metcon

FRACTURED FRAN (Time)

5 rounds:

9 Thrusters

9 Pull-Ups

Finisher

Inchworms (No Measure)