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Wednesday, June 25th, 2014 - Ladders - Back squat, Push-press, Deadlift
Posted: 24 June 2014 04:31 PM   [ Ignore ]
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WEDNESDAY 140625

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 24 June 2014 05:47 PM   [ Ignore ]   [ # 1 ]
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This looks really fun.

A couple ways to go about this.  The first is as RX.  If you are able to correctly lift the weights required you might just go for it.  The other way would be to scale back the weight.

A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder
Rest 5 minutes
1/2 Body-weight push-press ladder
Rest 5 minutes
Body-weight deadlift ladder

A person at the puppy level might do this at
A person at the Pack level might choose to scale the weight to
No load to 45 pound back-squat ladder
Rest 5 minutes
No load to 35 pound push-press ladder
Rest 5 minutes
No load to 45 pound deadlift ladder

Puppy level will probably be really sore if you hit 10 rounds.  So in my gym I would say no more than that for beginners and probably be more conservative maybe 6-8.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 25 June 2014 02:16 AM   [ Ignore ]   [ # 2 ]
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Push-press. Burpees, sit-ups, KB push-press, box jumps.

2 rounds of
10 sit-ups
10 supermans
10 air squats
10 push-ups

Strength
Push-press 3-3-3(PR)
In kg: 35-40-45

Recon Ron, 4 pull-ups: 4

Metcon
EMOM Alternating
Round #1, 3, ...:
3 burpees
5 KB push-press, 2 x 10 kg
Round #2, 4, ...:
3 box jumps
5 sit-ups

Cash-out
2 rounds 
Dead bugs x 10
Hollow hold x 9

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 25 June 2014 02:18 AM   [ Ignore ]   [ # 3 ]
Big Dawg
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Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

10 Rounds plus 5 Thrusters As RX.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 25 June 2014 03:08 AM   [ Ignore ]   [ # 4 ]
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Wednesday June 25

Buy in
5 rounds 10 double unders
2 hspu

Flexibility
Hip distraction
Ball on box hamstring
Hamstring stretch
Shoulder distraction
Bottom of squat

WOD

Body-weight back-squat ladder. 205
6 Rest 5 minutes
3/4 body-weight push-press ladder
5 Rest 5 minutes
1 1/2 body-weight deadlift ladder. Not quite.  235
9


Cash out
2 mile run with sandbag
Max hold for time legs lever.  48 sec

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 25 June 2014 04:33 AM   [ Ignore ]   [ # 5 ]
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20140625 Wed
Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups
13:25

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 25 June 2014 05:05 AM   [ Ignore ]   [ # 6 ]
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W/U:
3 sets of 10
samson stretch
squat to box with broomstick
situps
superman
assisted pullups
pushups

Performed the scaled WOD from saturday 06-21-14 (being behind allows me to plan out my workouts a week at a time)
Changed this workout to work on a treadmill (nowhere for me to run sprints at 4:30 am)
5x
1 minute at 6.0 mph (this is a sprint for me at this point)
1 minute at 3.0 mph

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32, male, 5’10, started crossfit at home 06-22-14 at 215 lbs

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Posted: 25 June 2014 05:14 AM   [ Ignore ]   [ # 7 ]
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am
With Big D
3x
2 rounds
5 shoulder press 115#
10 strict pull ups
15 box jump overs 24”
2:00 Rest in between

18:05 Time includes 4min. of rest


pm
With JDG
AMRAP of:
3 thrusters, 135#
10 burpees (10in target)
prowler push (90# loaded, there-and-back ~18m each way)
Done as “you go, I go.”

Stopped after we both had completed 6rds, 22:30
Way worse than it sounds on paper

Cash out
Bandy push downs and plate holds

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 25 June 2014 07:45 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder: 11 rds @ 57.5kg
Rest 5 minutes
1/2 Body-weight push-press ladder: 12 rds @ 37.5kg
Rest 5 minutes
Body-weight deadlift ladder: 12 rds @ 77.5 kg

Body-weight: 77kg

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 25 June 2014 08:23 AM   [ Ignore ]   [ # 9 ]
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Puppies:
Complete as many rounds as possible 15 minutes of:
25 pound Thruster, 5 reps
25 pound Hang Powercleans, 7 reps
25 pound Sumo Deadlift High-pull, 10 reps

9 rounds + 5 Thrusters and 1 HPC

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 25 June 2014 09:10 AM   [ Ignore ]   [ # 10 ]
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I’m going to ask a question I think I know the answer to, but want to be completely sure - when you list a weight for an exercise - I am making the assumption that it includes the bar.  So for a 65# weight, that’s 20 lbs on a 45 lb bar.  I ask because I am definitely still a puppy, and some of the weights listed are less than the bar, so my options are to use dumbells, or just use the bar.

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32, male, 5’10, started crossfit at home 06-22-14 at 215 lbs

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Posted: 25 June 2014 09:21 AM   [ Ignore ]   [ # 11 ]
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Hoecke82 - 25 June 2014 09:10 AM

I’m going to ask a question I think I know the answer to, but want to be completely sure - when you list a weight for an exercise - I am making the assumption that it includes the bar.  So for a 65# weight, that’s 20 lbs on a 45 lb bar.  I ask because I am definitely still a puppy, and some of the weights listed are less than the bar, so my options are to use dumbells, or just use the bar.

Yes, you include the bar.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 25 June 2014 09:26 AM   [ Ignore ]   [ # 12 ]
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¾ Body-weight back-squat ladder (used 115 lbs): 11 minutes
Rest 5 minutes
½ Body-weight push-press ladder (used 75 lbs):  13 minutes
Rest 5 minutes
Body-weight deadlift ladder (used 155 lbs):  10 minutes

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M/44/5’8”/150 lbs

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Posted: 25 June 2014 09:46 AM   [ Ignore ]   [ # 13 ]
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swedfalcon - 25 June 2014 09:21 AM
Hoecke82 - 25 June 2014 09:10 AM

I’m going to ask a question I think I know the answer to, but want to be completely sure - when you list a weight for an exercise - I am making the assumption that it includes the bar.  So for a 65# weight, that’s 20 lbs on a 45 lb bar.  I ask because I am definitely still a puppy, and some of the weights listed are less than the bar, so my options are to use dumbells, or just use the bar.

Yes, you include the bar.

Thanks for the feedback.

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32, male, 5’10, started crossfit at home 06-22-14 at 215 lbs

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Posted: 25 June 2014 11:22 AM   [ Ignore ]   [ # 14 ]
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Hoecke82 - 25 June 2014 09:10 AM

I’m going to ask a question I think I know the answer to, but want to be completely sure - when you list a weight for an exercise - I am making the assumption that it includes the bar.  So for a 65# weight, that’s 20 lbs on a 45 lb bar.  I ask because I am definitely still a puppy, and some of the weights listed are less than the bar, so my options are to use dumbells, or just use the bar.

It’s all-in, whatever you pick up, you list.  When weights are less than 45#, that is assuming people may have a lighter, training bar of some sorts.  Rogue for instance has a Ladies’ Bar that is around 35lbs and a Junior Bar that is around 22.5lbs. 

One warning when using an empty bar to train or learn a movement—if you drop it, it can hit your toes.  I’m still nursing a bruise that is now several months old on my big toe.  In my opinion, it’s better to work with a PVC or with the smallest plates you have on at least to give your feet some clearance.  Or you could just not drop the bar.

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35/m/6’2”/170

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Posted: 25 June 2014 12:03 PM   [ Ignore ]   [ # 15 ]
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Woops, wrong log-in.

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A bunch of neighbours working out in a park…

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