CFFB WOD

Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

150 Single Unders

20 Ball Slams

10 Double Vert to Broad Jump

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

Weightlifting

Hang Power Clean (Find 2 rep max.)

Strength

Sumo Deadlift (Find 3 rep max. Then, 2 drop sets at 30lbs down.)

Conditioning

Metcon (Time)

For Time:

20yd DB Lunges (50/35)

20 Box Jumps (20″ only)

REST 60s

20yd DB Lunges

20 Toes-to-Bar

REST 60s

20yd DB Lunges

20 Burpees

REST 60s

20yd DB Lunges

20 Cal Sprint

NANCY

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

5min Jump Rope Practice

B: (No Measure)

2 rounds:

10 KB Swings

8 KB High Pulls

10yd KB Single Arm OH Carry

Skill

Kipping Pull-Up Progression

Pull-ups

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Magic Number : 3

Hook and Ladder CrossFit – CrossFit

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

Strength

A: Deadlift (5-5-5)

B: Shoulder Press (5-5-5)

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

3 Clean & Jerks (155/115 | 135/95)

13 Pull-Ups

23 Double Unders

CFS: Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

3 Thrusters (45/35)

13 Ring Rows

50 Single Unders

Snatches & Balls

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

Skill

L-Sit Progression for quality

A: L-Sit (Accumulate 3 minutes of progression)

B: Up and Overs (20-20-20 in L-Sit on floor over paralette)

Metcon

CF: Metcon (AMRAP – Reps)

7min AMRAP:

3 Squat Snatches (155/105 | 135/95)

9 Wall Balls (20/14)

CFS: Metcon (AMRAP – Reps)

7min AMRAP:

3 Overhead Squats (45/35)

9 Wall Balls (12/10)

Strength

Bent Over Row (8-8-8 at 5lbs more than last time.)

THREE WISE MEN VETERANS DAY TRIBUTE

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

500m Row

15 PVC Overhead Squats

10 Hip Thrusters

10 Scorpions

B: (No Measure)

6 x 40/20 OH Partner MB Sit-Ups

C: (No Measure)

3 x Max Effort Weighted Plank

Movement Prep

CF: 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.

CFS: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

CFFB WOD

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

Strength

A: Power Clean (3-3-3-3-3 starting at 70% of 1RM)

B: Pull-ups (3 x Max Reps)

Metcon

Metcon (Time)

21-15-9

Push Press (135/95)

Ring Dips

Burpees

Calorie Row

Starter Saturday

Hook and Ladder CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m Run

20 Lunges

10 Push-Ups

Strength

CF: Power Clean (3-3-3-3-3 starting at 70% of 1RM)

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

Pause at Starting Position, Knees, and Hips

Metcon

CF: Metcon (Time)

21-15-9

Push Press (135/95 | 115/75)

Ring Dips (Sx: Banded Dips)

Burpees

Calorie Row

CFS: Metcon (Time)

21-15-9:

Push Press (45/35)

Box Dips

Burpees

Calorie Row

BULKING SEASON: Week 2 – Day 5

Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

50 Cal Row

B: 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: 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: Z Press (8-8-8 )

PUSHIN’ WEIGHT

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

5 Inch Worms

10 PVC Overhead Squats

10 Sit-Ups

10 Scorpions

8 Pull-Ups/Ring Rows

8 Hand Release Push-Ups

Skill

(No Measure)

6min EMOM:

9 KB Swings + Max Goblet Squats

Strength

Tire Pull (8 x 60yd)

Metcon

CF: Metcon (Time)

5 rounds:

2 Squat Cleans

4 Front Squats

2 Push Presses

4 Thrusters

REST 30 Seconds

* Increase weight each round.

You must use the same weight for entire round.
Men Rx: 135/145/155/165/175

Women Rx: 95/105/115/125/135

Men Sx: 95/105/115/125/135

Women Sx: 65/75/85/95/105

Men CFS: 45/65/75/85/95

Women CFS: 35/55/65/75/85