Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

3 Strict Pull-Ups/ Kipping Pull-Up

6 KB Goblet Squats

9 Kettlebell Swings

12 Cal Bike

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Pausing Front Squat (2-2-2-2-2-2)

Every 90 Sec x6

1 Pausing Front Squat

1 Front Squat

Set 1- 70%

Set 2- 73%

Set 3- 76%

Set 4-6 Build To Heavy

The Pause is a full 3 sec at bottom

Metcon (Weight)

Capacity Builder

Every 3 Min x 3 Rounds

7-5-3

Back Squats

Push Jerks

Thrusters

1 Round will be

7 Back Squats

7 Push Jerks

7 Thrusters

5 Back Squats

5 Push Jerks

5 Thrusters

3 Back Squats

3 Push Jerks

3 Thrusters

Looking to keep the weight the same on all rounds and reps. Looking to do 2 min work and 1 min rest so scale as needed. Maybe use 50% of 1 RM C&J
BB comes from the floor on all movements. The prescribed loading is 50% of 1 rm C & J, the stimulus we’re aiming for is roughly 2 min on and 1 min off. Adjust your percentage to complete each round in the 2 minute area. The rounds start at 0:00-3:00-6:00

Extra Work

Metcon (Time)

5 Rope Climbs

Rest 1 MIn

5 Rope Climbs

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