Early Fall Cycle: Wk1 Day 3

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

8 reps each:

Quad Pull to Toe Pull Complex

Archer Lunges

Seated Glute Stretch

V-Sit Rolls

Banded Air Squats

Cobra Push-Ups

Twisted Cross

Weightlifting

A: Snatch Complex (1-1-1-1-1 Hang Snatch + 2 OHS at 50% of 1RM)

Strength

B: Paused Front Squat (5-5-5 with 3s pause at 50% of 1RM Front Squat)

C: Snatch Grip Deadlift (3-3-3-3 at your 1RM Snatch)

Finisher

(No Measure)

Complete as a Superset.

Single Leg RDL

8-8

DB Box Jumps

5-5

DELOAD WEEK: Day 3

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

2 rounds:

:30s Samson Stretch (each side)

10 Scorpions

4 Inch Worms

B: (No Measure)

3 rounds:

200m run

12 Ring Rows

8 Burpees Broad Jumps

Metcon

Metcon (Time)

3 rounds:

30 Wall Balls (20/14 | 14/10)

30 KB Swings (53/35 | 44/26)

40 Push Ups

40 Box Jumps

Cal Row (20/15)

Rest 1 min

CF Starter:

3 rounds:

15 Wall Balls (12/6)

15 KB Swings (26/18)

20 Push Ups

20 Step-Ups

Cal Row (15/10)

Rest 1 min

Early Fall Cycle: Week 1 Day 2

Hook and Ladder CrossFit – Strength

Warm-up

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

Weightlifting

Both lifts will be done as 10min EMOM

A: 3-position Snatch (1 rep with 2s pause at 40% of 1RM Snatch)

Pause at Starting Position, Knees, & Hips

B: Split Jerk (2 reps per minute. Left and right side. 40% of 1RM)

Power

Focus on making contact with the bar during the second pull.

C: Power Clean (3-3-3-3-3 at 50% of 1RM Clean)

D: Back Squat (5-5-5 with 3s pause at 50% of 1RM)

Finisher

Complete as a Superset.

DB RDLs

10-10-10

Isometric Back Extension

:30s-:30s-:30s

DELOAD WEEK: Day 2

Hook and Ladder CrossFit – CrossFit

Warm-up

Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Strength

(No Measure)

Double KB Squats

25-20-15

*200ft Tire Pull between rounds

Metcon

Metcon (Time)

5 rounds:

10 OH Plate Walking Lunges (55/35 | 45/25)

20 Double Unders (3:1 Singles)

Mobility

A: Bound Angle Pose (No Measure)

B: Seated Straddle (No Measure)

C: Saddle (No Measure)

Early Fall Cycle: Wk 1 Day 1

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

8 reps each:

Quad Pull to Toe Pull Complex

Archer Lunges

Seated Glute Stretch

V-Sit Rolls

Banded Air Squats

Cobra Push-Ups

Twisted Cross

Mobility

Super Front Rack Stretch (No Measure)

Weightlifting

Clean Complex (2-2-2-2 Clean + 2 Front Squats at 40% of 1RM C&J)

B: BTN Snatch Grip Push Press (3-3-3-3-3 at 50% of 1RM Snatch)

Strength

1 1/4 Pause Squats (8-8-8 at 40% of 1RM)

5s eccentric. 1s pause at bottom. Rise to 1/4 squat. Pause 1s. Back down to bottom. Explode up.

Finisher

Complete as Superset.

Bent Over Neutral Grip Plate Retraction

5-5

YTW

5-5

DELOAD WEEK: Day 1

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

2 rounds:

4 Single-Leg Down Dog to Spiderman Complex

:30s Couch Strech w/ Psoas Stretch (each side)

B: (No Measure)

6min: Row Intervals (40/20)

Gymnastics

CF: Handstand Push-ups (5-10-15-20 *20s Handstand Hold between rounds)

CFS: Push-Ups (5-10-15-20 *20s Plank Hold between rounds)

Metcon

Metcon (AMRAP – Reps)

15min of as many reps of:

3 Bar Muscle Ups

6 HSPU

6 Burpee Box Jumps

3 Roll to Candlestick

CF Starter:

6 Ring Rows

6 Pike Push-Ups

6 Burpee Step-Ups

3 Anchored Candlesticks
Scaled:

3 Chest-to-Bar Pull-Ups

6 Elevated Pike Push-Ups

6 Burpee Box Jumps

3 V-Up to Hollow Hold

Mobility

A: Wrist Stretch (No Measure)

B: Puppy Dog Pose (No Measure)

Starter Saturday

Announcements

NEW FALL SCHEDULE starts Monday, September 28th. Check it out on Facebook or posted at the gym.

Hook and Ladder CrossFit – CrossFit

Warm-up

B: Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Skill

(No Measure)

12min EMOM:

Odd Minutes: Max Singles/Doubles

Even Minutes: 10 Wall Balls

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/185 | 185/155)

Box Jumps (24/20)
Starter: Start with 50% of BW

Strength

(No Measure)

Plate Crunches or V-Ups

10-10-10

9.26.15

Announcements

NEW FALL SCHEDULE starts Monday, September 28th. Check it out on Facebook or posted at the gym.

Hook and Ladder CrossFit – Strength

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

Weightlifting

A: Squat Clean (3-3-3-3 Start at 65% of C&J. Increase every set.)

B: Press Complex (3-3-3-3-3 Push Press + Push Jerk at 65% of C&J)

Strength

A: Bent Over Row (8-8-8)

B: Overhead Med Ball Throw (10-10-10)

C: Plate Crunches (10-10-10)

MAX OUT FRIDAY

Announcements

NEW FALL SCHEDULE starts Monday, September 28th. Check it out on Facebook or posted at the gym.

Hook and Ladder CrossFit – Strength

Warm-up

A: 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

B: 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.

Weightlifting

Find your 1RM for Back OR Front Squat, Deadlift, and Shoulder Press.

A: Front Squat (1RM)

B: Back Squat (1RM)

C: Deadlift (1RM)

D: Shoulder Press (1RM)

Partner Snatch Party

Announcements

NEW FALL SCHEDULE starts Monday, September 28th. Check it out on Facebook or posted at the gym.

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

2 rounds:

20 Cal Row

10 KB Swings

B: (No Measure)

2 rounds with PVC:

10 Passes

10 OHS

10 Hip Thrusters

Scorpions

Gymnastics

Starter: 3×10

Tempo Push-Ups/Ring Rows

Negative Dips

Pike Push-Ups

A: 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.

Movement Prep

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

Metcon

Partner WOD

(Solos: 8min AMRAP. 10 reps each)

Metcon (AMRAP – Reps)

Devotion Games 2015 Event 1:

Speed Snatch Ladder

10 minute AMRAP:

20 Snatches (75/55 | 75/35)

20 Snatches (95/65 | 85/45)

20 Snatches (115/75 | 95/55)

20 Snatches (125/85 | 115/65)

As many reps at 135/95Rx or 125/75 with time left over.