Starter Saturday

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 rounds:

250m row

7 Push-Ups

9 Sit-Ups

11 Pause Squats

Skill

(No Measure)

Handstand Hold

2x :50s

CF: Chest to Wall Hold

CFS: Elevated Pike Hold

Complete as a Superset:

Strict Toes-to-Bar: 7-7-7-7

Strict Handstand Push-Ups: 5-5-5-5

Rest 30s between efforts.

*Scaled: Hanging Leg Raises & AbMat Assisted HSPU

*CFS: Knee Raises & Pike Push-Ups

Strength

Deadlift (“Death by” Format at 135/95 | 95/75)

Metcon

CF: Metcon (Time)

75 Double Unders (Sc: 2:1 Singles)

50 Wall Balls (20/14 | 12/10)

25 Power Snatches (95/75 | 65/55)

CFS: Metcon (Time)

100 Single Unders

50 Wall Balls (10/8)

30 PVC OH Lunges

Power

(No Measure)

Alternating DB Press

16-16-16

DB Single Arm Row

10-10-10

BULKING SEASON: Week 1 – Day 5

Hook and Ladder CrossFit – Strength

Warm-up

Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Weightlifting

A: Work up to today’s 1RM. 3 miss max.

Then, do 3 drop set doubles at 20lbs down from today’s single.

A: Snatch (1-2-2-2)

B: Press Complex: Push Press + Power Jerk (1-1-1-1-1 at 60% of 1RM Snatch. Increase 5lbs/wk.)

Strength

A: Pause Squat (5-5-5-5 at 65% of 1RM. Increase 10lbs each week.)

B: Deadlift (1-5-5 )

Work to 90% of 1RM.

Then, 2 drop sets of 5 RDL reps at 60lbs down from single.

Target increase single 10lbs each week.

Finisher

A: DB Row (10-10-10)

B: DB Press (16-16-16 Alternating neutral grip)

FRIGHT GONE BAD

Hook and Ladder CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner Pet Pumpkin* WOD

31min AMRAP:

Wall Balls

Sumo Deadlift High Pulls

Box Jumps

Push Press

Double Unders

1min REST

*10 REP penalty for EVERY DROP
Partner A RUNS 400m with a pumpkin.

Partner B does WALL BALLS until Partner A returns.

Partner B RUNS 400m with the pumpkin. Partner A does SDHP until Partner B returns.

After the running partner returns on the last movement, both partners REST 1 MINUTE. Team will continue on like this for 31 minutes. Teams will be scored on total number of reps.

DUMB ANNIE

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

20 Rope Slams

10 Tire Flips

5 Athletic Burpees

Strength

Complete as Superset.

Rest 1MIN between rounds.

A: Front Rack Lunge (12-12-12 at 40% of 1RM Back Squat)

B: Dips (10-10-10)

C: V-Ups (10-10-10 with plate)

Weightlifting

Overhead Pause Squat (3-3-3-3-3 at 75% of 1RM Snatch)

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Alternating DB Snatches (50/30)

BULKING SEASON: Week 1 – Day 4

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

500m Row

2 rounds:

10 MB Cleans

10 BB Good Mornings

Weightlifting

Starting at 70% of 1RM.

Increase 5lbs each week.

Clean Complex: Clean High Pull+Clean+Hang Clean (2-2-2-2)

Strength

Start at 40% of 1RM C&J.

Weekly increase optional.

Shoulder Press (4-4-4-4 from Split Jerk Position. 3s pause at top.)

Power

Complete as a superset.

A: Box Squats (3-3-3-3 at 70% of 1RM. Increase 5lbs each week.)

B: Seated Box Jumps (5-5-5-5)

Finisher

Complete as a superset.

A: Reverse Hypers (10-10-10)

B: Plate Crunches (10-10-10 )

Goats

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

Strength

Complete as Superset.

A: Shoulder Press (3-3-3)

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

Metcon

Metcon (Time)

For Time:

50 Burpee Box Jumps (Sc: Step-Ups)

50m Handstand Walk (Sc: Handstands)

CFS: Bear Crawl (pike position)

BULKING SEASON: Week 1 – Day 3

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

Start at 70% of 1RM.

Increase 5lbs each week.

A: Snatch Complex: Hang Snatch + 2 OHS (1-1-1-1-1 at 80% of 1RM. Increase 5lbs each week.)

B: Power Clean (2-2-2-2-2-2 at 80% of 1RM. Increase 5lbs each week)

Strength

Front Squat (3-3-3-3-3 at 70% of 1RM. Increase 5lbs each week.)

Finisher

(No Measure)

Complete as Superset.

Hanging Leg Raises

10-10-10

Lateral MB Throw

10-10-10

SPEED KILLS…your legs.

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3min Jump Rope

*6 sit-ups every break

2 rounds:

20 KB Swings

16 KB Fwd-Bwd Lunges

Weightlifting

CF: Clean Complex: Clean Pull + Clean (2-2-2-2-2-2 at 75% of 1RM)

CFS: 3-position Clean (2-2-2-2-2-2)

Pause at Starting Position, Knees, and Hips

B: Front Squat (3-3-3-3 at 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

5 Thrusters* (95/75 | 65/55)

60yd Sprint
*CFFB Option: DB Thrusters

Strength

Bent Over Row (10-10-10 with weight from WOD)

BULKING SEASON: Week 1 – Day 2

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

5 rounds:

10 Russian KB Swings

10 Double Vertical + Broad Jump

5 Athletic Burpees

Weightlifting

A: Clean (1-1-1-1-1 at 80% of 1RM C&J)

B: Split Jerk (2-2-2-2-2 at Max Effective Weight (1 each side))

Weekly increase optional

Strength

Work up to 3 reps starting at 80% of 1RM.

Then, 2 drop sets of 5 reps 40lbs down from today’s 3.

Back Squat (3-5-5 )

Finisher

Complete as a superset.

A: Farmer’s Carry (40yds x 3 AHAP)

B: Back Extensions (20-20-20)

BULKING SEASON: Week 1 – Day 1

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

Row Sprint Intervals:

5 rounds

30 Cals

1min REST

Weightlifting

A: Snatch (2-2-2-2-2-2 at 80% of 1RM. Increase 5lbs each week)

B: Press Complex: 2 Shoulder Press + 3 Push Press (3-3-3-3 at 50% of 1RM C&J)

2 Shoulder Press + 3 Push Press = 1 rep

Increase 5lb each week.

Strength

B: Deadlift (5-5-5-5 with 4-5″ deficit. Start at 60% of 1RM)

Increase 5lbs each week.

Finisher

Complete as a Superset.

A: Overhead Med Ball Throw (20-20-20)

B: High Plank Hold (60s-60s-60s)