Push & Pull

Hook and Ladder CrossFit – CF Starter

Warm-up

Warm-up (No Measure)

2 rounds:

100 Single Unders

10 PVC Passes

10 PVC Muscle Snatches

Skill

10 minute EMOM

Snatch (2 reps at 75/55)

Single Unders (50-80 reps)

Strength

Bent Over Row (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

5 Rope Pulls

10 Handstand Push-Ups (Scale as needed)

15 Squats

BUILDING BETTER ATHLETES: Last Week – Day 4

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

2 rounds with PVC/BB:

10 Muscle Cleans

10 Front Squats

5 Hang Power Snatches

5 OHS

Weightlifting

A: Snatch Complex: Snatch + OHS ((3+3)1, (2+3)1, (1+3)3 Starting at 50% of 1RM.)

B: Front Squat + Jerk Complex ((1+2) x 6 Increase each set.)

Strength

Deadlift (Work up to today’s 3RM. Then, 1×5 drop at 30# down)

Finisher

A: Hollow Rocks (10-10)

B: V-Ups (10-10)

C: Knee Raises (10-10)

D: Hollow Hold (:20s-:20s)

MAX EFFORT Intervals

Hook and Ladder CrossFit – CF Starter

Warm-up

Warm-up (No Measure)

500m Row

4 rounds:

1 minute Front Rack Distraction

8 Archer Lunges

8 V-Ups

Skill

10 minute EMOM

Odd: Front Squat (3 reps AHAP)

Even: Knees To Elbow (12 reps)

Metcon

Metcon (AMRAP – Rounds)

Complete 3 cycles.

4min AMRAP:

6 KB Swings

6 Push Press (95/65)

6 Lateral Bar Over Burpees

REST 2 MINUTES

BUILDING BETTER ATHLETES: Last Week – Day 1

Hook and Ladder CrossFit – Strength

Warm-up

(No Measure)

Coach’s Choice

Weightlifting

A: 3-Position Snatch (Full) (2 sets of 1 at 60%, 70%, 75%, 80%)

Snatch from HIGH HANG + HANG + GROUND

B: Snatch Pull (3×2 at 95% Then, 3×1 at 100%)

C: Snatch Complex: Snatch Push Press + Snatch No-Dip Balance + Sotts Press (1+1+3 reps x 5 )

Finisher

Complete as a superset.

A: Good Mornings (4×4)

B: Sit-ups (4×25)

OPEN 16.4 – Registered ATHLETES ONLY

Hook and Ladder CrossFit – Competition Training

Mobility

Warm-up (No Measure)

500m Row

3 rounds:

1min Deadbugs

5 Push-Up to Primal Pull Through

5 Paused Goblet Squat

10 Archer Lunges

:20s Handstand Hold

Warm-up

15-20 minutes before WOD

Warm-up (No Measure)

3 rounds:

3 Deadlifts – Start at 155/105 (Increase every round)

5 Paused Wall Balls

10 Cal Row

3 HSPU or HRPU

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Movement Efficiency

Hook and Ladder CrossFit – CF Starter

Warm-up

(No Measure)

2 rounds:

5 Burpee Broad Jumps

10 Hand Release Push-Ups

10 Plank Jacks

10 Sit-Up to Pike

Strength

Clean and Jerk (12 minutes to FIND 1RM)

Warm-up

Metcon (Time)

25-20-15-10-5:

Handstand Push-Ups (Scale as needed)

Cal Row

*15 KB Swings between rounds

WTF Wednesday

Hook and Ladder CrossFit – CF Starter

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

10 minute EMOM

Odd: Air Squats (25 reps)

Even: Handstand Push-ups (6 reps – Scale as needed)

Strength

10 minute EMOM

Odd: Alternating Lunges (24 reps)

Even: Push Jerk (6 reps at 75/55 | 45/35)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

7 Hang Power Cleans (75/55 | 45/35)

7 Pull-Ups (Scale as needed)

14 Single Under