Crossfit Garage – CrossFit
Metcon
Sprint Clean Ladder (Weight)
Climb as high up the ladder as you can in 10min.
-You may only make 10lb(total) jumps at a time
-You must complete one rep before moving up in weight
-You may rest as much or as little as you want
– Your score is your TOTAL combined weight lifted (all your completed lifts added together)
-Start at 50% of your 1RM.
Note** This option is performed with a SQUAT clean. If you choose this as your workout, please refer to your Clean/Squat Clean percentages
Sprint Power Clean Ladder (Weight)
Climb as high up the ladder as you can in 10min.
-You may only make 10lb(total) jumps at a time
-You must complete one rep before moving up in weight
-You may rest as much or as little as you want
– Your score is your TOTAL combined weight lifted (all your completed lifts added together)
-Start at 50% of your 1RM.
Note: this option is for POWER clean. If you choose this as your workout, please refer to your Power Clean percentages
Bright Spot
Clean
Power Clean
Why?
The ladder method is the ultimate hack for muscle and strength. It helps you smash plateaus and speed up your workouts. Ladder training offers a fun way to keep yourself mentally challenged. With every set that you perform, you know exactly what your goal is.