07/31/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 3 Rounds

25 Cal Row

15 Air Squats

10 Push Ups

B. Movement Prep

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

B: Power Snatch (Work up to a heavy 3. Then 5×3)

Metcon

Metcon (Time)

Complete 6 rounds:

KB Swing – 15 Reps

100M Sprint

Rest 45 seconds

Mobility

2 Min Static Stretch

6 Inchworms

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

Filthy Friday

Hook and Ladder CrossFit – CrossFit

Warm-up

200m jog between rounds

3 Rounds of Cindy (No Measure)

5 Pull-ups

10 Push-Ups

15 Squats

Metcon

Time Cap: 26 minutes

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

7.30.15

Hook and Ladder CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds:

500m Row

400m Run

B: (No Measure)

4 rounds:

8 Strict Press (45/35)

10 PVC Passes

Rest 1min

Weightlifting

Snatch Grip Deadlift (3-3-3-3 Work at 65% of 1RM Deadlift)

Metcon

Metcon (Time)

3 rounds:

15 Box Jumps (24/20)

12 Power Snatches (95/65)

9 Ring Dips

07/29/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 3 Rounds

25 Cal Row

10 Push Up

10 KB Swing

B. Movement Prep

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: Deadlift (Work up to a heavy 5. Then 3×5)

B: Strict Pull Up (Max Reps for 3 Rounds)

Strength

A: EMOM (Every minute on the minute complete:)

Every Minute on the Minute
Power Clean – 2 Reps

Double Unders – 10 Reps

Mobility

2 Min Static Stretch

6 Inchworms

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

7.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 rounds:

30 Single Unders

20 Double Unders

10 MB Slams

8 Wall Balls

6 MB Cleans + OH Throw

Strength

Core Training

30s for each

Box Plank Face Up Hold

Box Plank Face Down Hold

Ground L Sit Hold

Hollow Rocks

V-Ups

Plated V-Ups

Side Plank Right

Side Plank Left

Movement Prep

3-Point Warm-Up with Bar (No Measure)

Metcon

Metcon (Time)

Annabelle

50-40-30-20-10

Double Unders

Sit-Ups

*6 Snatches (135/95) after each round

7.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

2 rounds:

10 PVC passes

10 PVC OHS

10 PVC Hip Thruster (each side)

10 Scorpions

Movement Prep

5 Reps each with bare bar:

RDLs

Clean Pulls

Muscle Cleans

Hang Cleans

Pause Front Squats

Push Press

Good Mornings

Weightlifting

5 min to acheive MAX WEIGHT for this complex.

Warm up to opening weight.

3-2-1 Complex (Hang Clean + Front squat + Shoulder to OH)

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Back Squat Max Reps (BW)

50yd Sprint

07/27/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

3 Rounds:

25 Cal Row

15 Air Squats

10 Ring Rows

Skill

Box Jump Progreesion (No Measure)

Weightlifting

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

Power Clean (Work Up to a Heavy 5. Then 3×5)

Metcon

Metcon (Time)

50 Handstand Push Up

100 Pull Ups

Mobility

2 Min Static Stretch

6 Inchworms

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

7.27.15

Hook and Ladder CrossFit – CrossFit

Warm-up

CFFB Movement Prep I (No Measure)

Side Pillar with hip drop

Contralateral Deadbugs

Ninja Roll into Univeral Athletic Position

Jump – Reset

Leg Cradle into Lunge

Streamline Position

Lateral Stretch

Repeat on other side.

Mobility

Banded Ankle Mobility

Skill

Pistols (10 Rep Progression)

Metcon

Metcon (Time)

10 Rounds:

6 Handstand Push-Ups

10 Alternating Pistols

16 Toes-to-Bar

07/24/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 3 Rounds

250m Row

15 Air Squats

10 Push Ups

B. Movement Prep

Skill

Sprints (No Measure)

6 – 30 Yard 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)

35 – Power Snatch @ #135

Mobility

2 Min Static Stretch

6 Inchworms

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