01.10.2013

Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (115/75lbs). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Rise Up”
3 Rounds for Max reps of
1:00 x Box Jumps (24/20”)
1:00 x TTB/K2E
1:00 x Deadlifts (225/155lbs)
1:00 x Double-unders
1:00 Rest

Post total reps completed to comments.

Skill Development
Accumulate 2-3:00 of ring support holds.

About Samy

www.CrossFitNewHampshire.com
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5 Responses to 01.10.2013

  1. Dutch says:

    Front squat ascension ladder 8Rds x 185#
    Rise up 217 (Abmat/Su’s/155# DL)

  2. Nina says:

    FS Ascension Ladder 13 rds at 75#
    Rise Up 164 reps (145# DL) double unders stink!

  3. erica says:

    Front Squat Ascension – 8 rnds 65#
    Rise Up – 130 120#dl
    erica

  4. Peter says:

    Front Squat Ascension Ladder : Dreadful 7 @ 115#
    Rise Up: Disappointing 143 (24″/T2B/175#/DU Attempts (ha ha)
    ….a decidedly dismal day……all out of Vim

  5. Grinster says:

    “Front Squat Ascension Ladder”
    11 Rounds @ 185#

    “Rise Up”
    214 total reps

    ~Chase

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