SWOLEMATES: A Partner WOD

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

Group Dynamic Warm-Up

B: (No Measure)

3 rounds with a partner:

250m Row (each – partner will wait in plank position)

10 Wall Balls (each – partner will wait in wall sit position)

10 MB Sit-Ups

Metcon

Both parts are inclusive of each other. Failure to complete either A or B will result in a DNF.

A: Metcon (Weight)

12 minutes to find:

1RM Partner Deadlift

B: Metcon (Time)

For Time:

Buy In: 100 Double Unders (Sx: 3:1 Single Unders) + 10 Synchro Burpees

100 Wall Balls (20/14)

100 DB Alternating Snatches (50/30)

100 DB Alternating Push Presses (50/30)

100 Box Jumps (24/20)

100 Cal Row

Buy Out: 100 Double Unders(Sx: 3:1 Single Unders) + 10 Synchro Burpees

SWOLEMATES: A Partner WOD

Hook and Ladder CrossFit – CF Starter

Warm-up

A: (No Measure)

Group Dynamic Warm-Up

B: (No Measure)

2 rounds with a partner:

20 Burpee Chest Passes

15 MB Slams (each – partner completes 250m row)

10 MB Sit-Ups

Metcon

Both parts are inclusive of each other. Failure to complete either A or B will result in a DNF.

A: Metcon (Weight)

12 minutes to find:

1RM Partner Deadlift

B: Metcon (Time)

For Time:

Buy In: 100 Double Unders (Sx: 3:1 Single Unders) + 10 Synchro Burpees

100 Wall Balls (20/14)

100 DB Alternating Snatches (50/30)

100 DB Alternating Push Presses (50/30)

100 Box Jumps (24/20)

100 Cal Row

Buy Out: 100 Double Unders(Sx: 3:1 Single Unders) + 10 Synchro Burpees

SWOLEMATES: A Partner WOD

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

Group Dynamic Warm-Up

B: (No Measure)

3 rounds with a partner:

250m Row (each – partner will wait in plank position)

10 Wall Balls (each – partner will wait in wall sit position)

10 MB Sit-Ups

Metcon

Both parts are inclusive of each other. Failure to complete either A or B will result in a DNF.

A: Metcon (Weight)

12 minutes to find:

1RM Partner Deadlift

B: Metcon (Time)

For Time:

Buy In: 100 Double Unders (Sx: 3:1 Single Unders) + 10 Synchro Burpees

100 Wall Balls (20/14)

100 DB Alternating Snatches (50/30)

100 DB Alternating Push Presses (50/30)

100 Box Jumps (24/20)

100 Cal Row

Buy Out: 100 Double Unders(Sx: 3:1 Single Unders) + 10 Synchro Burpees

Starter Saturday

Hook and Ladder CrossFit – CF Starter

Warm-up

Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Skill

A & B: Complete as a superset.

C to be completed last.

A: Plank (3 x Max Time with weight)

B: Hollow Hold (3 x :45s)

C: Dips (3 x 10 Complete using a CHALLENGING PROGRESSION)

Metcon

Metcon (Time)

For Time:

Buy In: 400m Run

6 rounds:

3 Pull-Ups

5 Goblet Squats (44/35)

7 KB Swings

Buy Out: 400m Run

Aerobic Zone

Hook and Ladder CrossFit – CF Starter

Warm-up

A: Deadbugs (No Measure)

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

B: Warm-up (No Measure)

3 rounds:

12 Pull-Ups

250m Row

Skill

12 minute EMOM

Odd: Box Jumps (10 Double Unders + 6 Box Jumps)

Even: Muscle-ups (10 Double Unders + 6 Dips)

Metcon

Metcon (Time)

Mix & Match: 5k Row and/or Run

Aerobic Zone

Hook and Ladder CrossFit – CrossFit

Warm-up

A: Deadbugs (No Measure)

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

B: Warm-up (No Measure)

3 rounds:

12 Strict Pull-Ups

250m Row

Skill

12 minute EMOM

Odd: Box Jumps (30 Double Unders + 6 Box Jumps)

Even: Muscle-ups (30 Double Unders + 3 Muscle Ups)

Strength

Clean Complex: Power Clean + 3 Thrusters (5×1 at 60% of 1RM C&J)

Metcon

Metcon (Time)

Mix & Match: 5k Row and/or Run