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.

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.

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

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

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.

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.

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.

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.