5/30/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

10 Lunges

10 Broad Jumps

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

Please Add 5 Pounds to last week’s numbers.

EMOM (3 Power Cleans @ 80% on the minute for 12 minutes)

Every Minute on the Minute

B: Pause Deadlift (Work Up to a Heavy 2. Then 7 x 2)

3 Second Pause Below Knee

Strength

Superset: 3×10

A: Hanging Leg Raises (10-10-10)

B: Lateral Med Ball Throws (No Measure)

C: Overhead Med Ball Throw (No Measure)

Mobility

2 Min Static Stretch

6 Inchworms

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

5/30/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

Half Annie (No Measure)

25-20-15-10-5

Double Unders

Sit-Ups
Practice Doubles!!!

CF Starter: Single Unders

Gymnastics

Rx: Kipping HSPU*

Scaled: Tripod stand to pike position

Starter: Standard Push-Up

*If you are able to complete 10 Kipping HSPU, then perform sets as Strict HSPU

Handstand Push-ups (8-8-8)

Metcon

Rx: Metcon (Time)

Teams of 2

75-50-25

Double Unders (relay)

Front Squats (115/75)

Push Press (115/75)

CFS: Metcon (Time)

45-30-15

Single Unders

Air Squats

Press

5/29/2015

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 OH Squats

15 Lunges

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 – 5 x 2)

B: Clean and Jerk (Work up to 85% of 1RM – 5 x 2)

Jerk Complex (5 x 1+1 Working up to 60% of 1RM)

Split Jerk + Power Jerk 1+1

Strength

D: Ball Planks (6 Holds for 30 seconds)

E: Single Leg RDL (2-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

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

5.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Thruster (2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

20 Wall Ball 20/14

20 Ball Slams 50/30

5.29.15

Hook and Ladder CrossFit – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Thruster (2-2-2-2-2-2)

Metcon (AMRAP – Reps)

10min AMRAP

20 Wall Ball 20/14

20 Ball Slams 50/30

5/28/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

10 Inchowrms

10 Lunges

10 Air Squats

10 Ring Rows

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

Please Add 5 Pounds to last week’s numbers.

A: EMOM (3 Power Clean @ 80% of 1 RM for 10 Minutes)

Every minute on the minute

C: Dead Lift Complex (Work Up to a Heavy 2. Then 7 x 2)

Pause DL+DL

Strength

Farmer’s Carries (4 Round AHAP)

Mobility

2 Min Static Stretch

6 Inchworms

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

5.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

400m Run

10 Burpees

10 Pull Ups

10 Sit ups

400m Run

Gymnastics

6 reps of each.

At failure, go back to previous progression and do 4 sets of 6.

A: Gymnastic Progression 1

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

B: Gymnastics Progression 2

Jumping negative dips

Dips

Russian dips

Bar dips

Bulgarian dips

Archer dips

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

5/27/2015 – Strength

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Snatch Balance

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

Clean Complex (4 x 2+1+2 Work up to 85% of 1RM (4 x 1) )

Clean High Pull+Clean+Hang Clean

Clean (7 x 1 @ 85%)

Strength

Front Squat (5 x 2)

Pull-Ups (2 x 10)

Knee to Elbow (2 x 10)

Mobility

2min Static Stretch

15 Supermans

5.27.15

Hook and Ladder CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Overhead Squat (6-6-6-6-6)

Metcon

Metcon (AMRAP – Rounds)

12min EMOM

3 Deadlift (BW)

6 Burpee Pull Ups

12 Double Unders

5/26/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

10 Inchowrms

10 Lunges

10 Air Squats

10 Ring Rows

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

Please Add 5 Pounds to last week’s numbers.

A: Strict Press (Work Up to a Heavy 2. Then 7 x 2)

C: Dead Lift Complex (Work Up to a Heavy 2. Then 7 x 2)

Pause DL+DL

Strength

Farmer’s Carries (4 Round AHAP)

Mobility

2 Min Static Stretch

6 Inchworms

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