CrossFit Up the Ladder – Down the Ladder Workout
CrossFit Chester Springs
Beth Sebby
Perform the following exercises as a ladder. ‘Go Up the Ladder’ and do 10 push ups, 20 Hollow Rocks, 30 Burpees, 40 Mountain Climbers, 50 Air Squats then without taking a break ‘Go Down the Ladder’, 40 Mountain Climbers, 30 Burpees, 20 Hollow Rocks, 10 Push Ups.
Push Ups
- Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
- Keeping abdominals tight, lower body down to the floor without touching it, raise body back to starting position by fully extending elbows while keeping them soft
- Continue lowering & raising the body until all reps are performed
Hollow Rocks
- Begin in the Hollow Rock Hold position, low back flat on the floor, arms extended next to ears and legs lifted straight
- Begin rocking back and forth by leaning first toward your feet and then rocking back
- Keep abdominals and glutes contracted and tight, back rounded with pelvis tucked under, legs together and straight with toes pointed and arms straight and extended next to ears during entire exercise
- Continue Rocking until all reps are performed
Burpees
- Begin standing in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted
- In a continuous motion, squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
- Jump both feet back and land in a standard push up position quickly drop chest and body to the floor
- Immediately push back up to a high plank and jump feet back in between your hands and jump up to return to starting position
- The entire exercise movement should be a continuous fluid motion
- Continue until all reps are complete
Mountain Climbers
- Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot up next to left hand
- Jump up & switch feet in the air, bringing right foot up and next to right hand and left foot back out straight
- Continue jumping and alternating the feet as fast as you can
Air Squats
- Stand w/ feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
- Look straight ahead & squat down as far as possible keeping knees over ankles
- Exhale & straighten legs to return to starting position
- Continue until all reps are complete