6/30/2015 – Weightlifting

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

Movement Prep

Skill

Barbell Warm-Up (No Measure)

6 Muscle Snatch

6 Power Snatch

6 Full Snatch

Weightlifting

Snatch Complex (4 x 2+1+2 (4 x 1) Work up to 70% of 1RM)

Snatch DL+Snatch+Hang Snatch

Snatch (7 x 1 @ 80% Work up to your 80%)

Strength

a: Barbell Row (2 x 10)

b: Pull-Ups (2 x 10)

Mobility

2min Static Stretch

15 Supermans

6.30.15

Hook and Ladder CrossFit – CrossFit

Warm-up

A: Lat Activation (No Measure)

6 reps each:

Narrow Grip

Wide Grip

Neutral Grip

B: (No Measure)

6 reps each:

Push-Ups

Wide

Diamond

Archer

Strength

Core Training

(No Measure)

30 reps or seconds of each:

Plank Hold

Prone Plank Hold

L-Sit Hold

Hollow Rocks

V-Ups

Plate V-Ups

Side Plank (each side)

Movement Prep

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.

Metcon

6min cap

Post total reps to Notes.

Metcon (Time)

9-15-21

Overhead Squats (115/75)

Toes-to-Bar

06/29/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

Movement Prep

Skill

Sprints (No Measure)

6 – 30yd Sprints

Weightlifting

Back Squat (Work up to a haeavy 5. Then 3×5)

Strict Press (Work Up to a Heavy 5. Then 3×5)

Metcon

Metcon (Time)

100 KB Swings (44/26)

*10 TOES-TO-BAR PENALTY for EVERY BREAK

Mobility

2 Min Static Stretch

6 Inchworms

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

6.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

3 Rounds of Cindy (No Measure)

5 Pull-ups

10 Push-Ups

15 Squats

Weightlifting

Power Clean (4-4-4-4)

Metcon

20min cap

Post rounds + reps in Notes.

Metcon (Time)

8 RFT:

200m Run

30 Unbroken Double Unders

06/27/2015

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

Movement Prep

Skill

Barbell Warm-Up (No Measure)

6 – Muscle Snatch

6 – Power Snatch

6 – Squat Snatch

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

Clean Pull (Work Up to 1RM)

Mobility

2 Min Static Stretch

6 Inchworms

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

6.27.15

Hook and Ladder CrossFit – CrossFit

Warm-up

Half Annie (No Measure)

25-20-15-10-5

Double Unders

Sit-Ups

Skill

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 KB Swings (44/26)

*10 TOES-TO-BAR PENALTY for EVERY BREAK

06/26/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 200m Run

100 Singles

B. Movement Prep

Skill

Sprints (No Measure)

7 – 40yd Sprints

Weightlifting

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

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

Metcon

Metcon (Time)

Complete 6 rounds of:

185 lb Hang Power Clean – 5 Reps

50 yd Sprint

*Rest 30 seconds between rounds.

Mobility

2 Min Static Stretch

6 Inchworms

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

6.26.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

20m each:

Inchworms

Broad Jumps

Roving Plank

Lateral Lunges

Bear Crawl

Strength

Tire Pull (8x30yds (55/35))

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

06/25/2015 – Weightlifting

Hook and Ladder CrossFit – Strength

Warm-up

A. 200m Run

100 Singles

B. Movement Prep

-Shoulder Prep

-Foot Drills

Skill

Barbell Warm-Up (No Measure)

Weightlifting

Push Press (5 x 2 – Work up to a Heavy 2 From the Ground)

Clean and Jerk (7 x 1 – Work up to a heavy 1)

Strength

EMOM (5 Power Cleans for 5 Minutes)

Every Minute on the Minute

EMOM (Max Reps Ring Rows then Dead Hang)

Every Minute on the Minute

Mobility

2min Static Stretch

15 Supermans

6.25.15

Hook and Ladder CrossFit – CrossFit

Warm-up

A: CFFB Movement Prep Sequence II (No Measure)

Side Pillar with High Knee

4-way Deadbug

Single Leg Ninja Roll into Lunge

Leg Cradle

Lateral Lunge

Torso Rotation

Straight Leg into High Knee

Repeat on other side.

B: (No Measure)

2 rounds:

1min Rope Slams

15 Wall Balls

50 Single Unders

Metcon

6min cap

Metcon (Time)

21-15-9

KB Swings (44/26)

Burpee Box Jumps (24″/20″)

SWOD

3 Rounds:

:30s Bar L-Sit

10 Hanging Leg Raises

10 Up and Overs

10 Strict Toes-to-Bar