08/31/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

2 Rounds:

200M Run

20 KB Swings

10 KB Goblet Squats

50 Singles

Skill

Lat Activation (No Measure)

6 reps each:

Narrow Grip

Wide Grip

Neutral Grip

Weightlifting

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

B: Power Clean (Work up to a heavy 5. Then 3 set of 5.)

C: Dumbell Row (Work up to a heavy weight. Then 3 X 10)

D: DB Press (Work up to a heavy weight. Then 3 X 10)

Mobility

Daily Finishers

2 Min Static Stretch

6 Inchworms

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

8.31.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 Rounds

200m Run

10 Strict Pull Ups

10 Strict Burpees

10 Strict Toes 2 Bar

Mobility

(No Measure)

10 min Foam Roller

T-spine smash

IT Band

Quads

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

200m Run

100 Unbroken singles

50 Unbroken DU

08/29/2015 – Weightlifting

Hook and Ladder CrossFit – Strength

Warm-up

25 Cal Row

100 Singles

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: Snatch (Work up to 85% of 1RM – 7 x 2)

B: Clean (Work up to 85% of 1RM – 7 x 2)

Clean Pull (Work Up to 1RM)

Mobility

Finishers

2 Min Static Stretch

6 Inchworms

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

8.29.15

Hook and Ladder CrossFit – Hero Hour

Warm-up

1 mile run (No Measure)

CF Football Warm-Up (No Measure)

2 Rounds

:30s Spiderman Complex to Horizontal Rotation (each side)

:30s Arm Sprints or Kneeling Arm Sprints

10 Forearm Plank Jacks

10 Pillar to Plank Press Ups

10 Athletic Burpees

10 Alternating Contralateral Deadbugs

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Mobility

Barbell Calf Smash (No Measure)

8.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

1 mile run (No Measure)

CF Football Warm-Up (No Measure)

2 Rounds

:30s Spiderman Complex to Horizontal Rotation (each side)

:30s Arm Sprints or Kneeling Arm Sprints

10 Forearm Plank Jacks

10 Pillar to Plank Press Ups

10 Athletic Burpees

10 Alternating Contralateral Deadbugs

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Mobility

Barbell Calf Smash (No Measure)

08/28/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

2 Rounds:

200M Run

10 OH Squats

10 Good Morning

10 Step Up

25 Singles

Skill

Deadbugs (No Measure)

Quads flexed, feet dorsiflexed, retracted shoulders, spine “painted” on the ground, and chin down.

Weightlifting

DB Lunges (4 Stets of 10 reps 5 per leg)

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

Metcon

Metcon (Time)

Complete 3 Rounds:

Unilateral Farmers Carries

Mobility

Daily Finishers

2 Min Static Stretch

6 Inchworms

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

8.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

200m jog

10 Push Up Burpees

*Push Up Burpee: Chest and knees DO NOT touch the ground. From plank position lower until hoovering right above the ground, then push back up.

Movement Prep

5 reps each:

Muscle Cleans

Front Squats

Squat Cleans

Push Press

Front Rack Lunges (both sides)

Split Jerk (both sides)

Weightlifting

A: Push Jerk (3×6 EMOM @AHAP *Increase each set )

B: Power Clean (3×6 EMOM @AHAP *increase each set)

Metcon

Metcon (Time)

100 KB Swings

*5 Burpee EMOM

8.27.15

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

500m row

B: (No Measure)

2 rounds:

10m Lateral Lunges

10m Broad Jumps

10m Spiderman Walk

10m Inch Worms

Skill

Superset

Alternate V-Ups and L-Sit sets.

A: V-Ups (3×5)

B: L-Sit Hang (3x:20s)

Metcon

Metcon (Time)

500 Squats

50 T2B

5 Muscle Ups

08/26/15 – Power Day

Hook and Ladder CrossFit – Strength

Warm-up

A. 2 Rounds

200M Run

20 Step Ups

40 Singles

B. Movement Prep

Skill

Hip Mobility (No Measure)

Weightlifting

A: Bent Over Row (Work up to a heavy weight. Then Max Reps.)

B: RDL (Work up to a heavy weight. Then Max Reps.)

C: Z Press (Work up to a heavy weight. Then Max Reps.)

Strength

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes:

50 lb DB Thrusters – 10 Reps

250 m Row

Mobility

2 Min Static Stretch

6 Inchworms

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

8.26.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

10 PVC Passes

10 OHS

10 Hip Thrusters (each side)

10 Scorpions

Skill

(No Measure)

10min EMOM:

Odd Minutes: 5 Squat Cleans (95/75)*

Reps MUST be “touch and go”. Scale appropriately.

Even Minutes: 3 rebounding broad jumps

NO PAUSING between jumps.

Focus on hip extension to get as far as possible for each jump.

Weightlifting

Paused Front Squat (3-3-3-3 Work at 65% of 1RM w/ 3s pause at bottom)

Metcon

Annie (Time)

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