2014-12-22

MONDAY WORKOUT

Following some of Main Site lead on this one... The ladders continue!

STRENGTH LADDER:
Strict Press Ladder
- Work up to 70-75% (your pick) of your best 1RM Press USING A RACK...

The first minute you will do 1 rep... 
The second minute you will do 2 reps...
3rd minute = 3 reps and so on until you can not complete the reps in the 60 second time frame...

There will be a 7 round/minute cutoff on this one...

All members of the heat must wait until the finish of minute 7 before they can move on to the second part...

REST ONE MINUTE & TRANSITION TO PART 2...

WORKOUT LADDER:
American (Fully overhead) KB Swings + Rope Climbs 

The 1st minute perform 5 KB Swings (35#/53#) and ONE Rope Climb...
The 2nd minute perform 10 KB Swings (35#/53#) and ONE Rope Climb...
The 3rd minute perform 15 KB Swings (35#/53#) and ONE Rope Climb...
The 4th minute perform 20 KB Swings (35#/53#) and ONE Rope Climb...
The 5th minute perform 25 KB Swing (35#/53#) and ONE Rope Climb...
The 6th minute perform 30 KB Swings (35#/53#) and ONE Rope Climb...
The 7th minute perform 35 KB Swings (35#/53#) and ONE Rope Climb...

As long as you complete the required swings and the single rope climb in under 60 seconds you can proceed to the next minute...

The KB weight should be moderate to light so you can focus on speed and have time to get the Rope Climb in...

If you aren't a fast Rope Climber yet, then perform TWO med ball slams (20-25#/30-40#) as a substitute...

POST YOUR BEST ROUND PLUS ANY EXTRA REPS FOR THE PRESS & WORKOUT LADDERS TO COMMENTS (PLUS WEIGHTS)

16 comments:

CrossFit Hydro said...

Did the press ladder last week with 145#... Finished 3 reps into round of 7

Sunday night:
Games gymnastics for Tuesday:
1st 90 secs - :30 weighted chin ups (53#)
- 9,8,7 last week... 10,9,9 this week
2nd 90 - Pistol holds
3rd 90 - :30 Strict Deficit HSPU (4")
- 13,10,10 last wk... 14,12,10 this wk

Snatch complex from today (Sunday)
- Felt heavy :$
165-185#

Mondays 2nd workout:
Ladder swings + 1 Rope climb to finish each round...
- Finished 27 swings into round of 30... I put it down once and that killed my chances of finishing the round :(

JVB

Jordan said...

135# 3 of 7 press

25 of 30 swings rx

John Dunn said...

105# 3 of 6 press

15 of 25 swings Rx (set it down twice or Joe might have had a kettle bell fly at him because my grip was gone)

Big thanks to Joe for encouraging me to try the round of 25 again on the 7th minute. Got all 25 swings in unbroken but just couldn't grip the rope.

Carla Vice said...

65# should have gone up, but didn't know, felt good
25 out of 30 for the 6th round.
Did one rope climb in the beginning
Rotated between 35 and 44 lb KB
and 25 lb MED BALL
LOVE THE WORKOUT!!!
Thanks I had a great time for my 50th! LISA YOU ROCK!

Colin McDermott said...
This comment has been removed by the author.
Lisa Dempsey said...

52.5# (70%) 6 in 7rd
23 of 25 KB (35#); 3 ropes then moved to slams

Rachel is back w/us over Xmas break!
43# but forgot what rd we wrote on the board.
25 KB +1 slam (26#)

Anonymous said...

85# all
3rnds + 20kb swings rx
Dave

Susannah Dunn said...

4 presses in round of 5 68#

25 KBS in round of 35. Med ball slams.

Emilie Goldsberry said...

Finished all presses. Started at 63#, went up to 68# in last 2 rounds.
Finished all 25 KB swings in round of 25 not enough time for the climb

Darren said...

4 presses in 7th @ 80#
3 rounds + 12 swings

Like John said, thanks Joe! Pushed 5 am for one more round. Completed 4th with climb.

Eldon said...

140# ×7
25 of 25 swings...no time for the rope climb

Crystal Stidham said...

2 presses in 7th rnd @ 50#
30 of 35 kb swings @ 35# & 30# medball slams.

Anonymous said...

Finished all presses w/ 55#.

23 of 25 KB swings @ 35# & rope climbs.

Thanks for pushing me on the climbs JVB!

-Katherine

Rachel said...

All presses at 58#

Some amount of swings in round of 25, I can't remember all this AND games stuff! 2 rope climbs.

Colin McDermott said...

125# all
19 of 25 rx

Brianne Kemp said...

63# Presses (all)
21 of 30, ball slams.