CrossFit Fireground – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
5 Burpees
10 BB Thrusters
5 Jumping Squats
10 BB Thrusters
5 BB Clusters
200m Run
BB Warm Up
Goodmornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deads
Front Squats/Overhead Squats
Weightlifting
Clean & Jerk Complex (4-4-4-4-4-4-4)
Every 90 Sec x 7
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1 @50%
Set 2 @55%
Set 3 @60%
Set 4 @65%
set 5-7 @70%
% off of 1RM Clean & Jerk
Stimulus
*In this C & J complex, you’ll work through the 4 listed movements and rest until the next round begins.
*You can drop the bar following the push Jerk before completing the final rep, Which is a Squat Clean into a thruster (Cluster)
*On the Cluster, do not re-bend the knees when pressing the bar overhead.
*Stand all the way up on the PC before starting the front squat. Stand all the way up on the front squat before starting the PJ.
Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAPx15
Buy in (Pick one)
1 mile run
2000m Row/Erg
115/95 Cal Bike
Max Rounds in time remaining
RX
8 Burpees
8 Pull-Ups
RX+
8 Burpees Box Jumps 24/20
8 C2B
Stimulus
* We will cap run, row, or bike at 9 min. Giving you at least 6 min for the amrap.
*Starting off the 15 min WOD, you’ll complete the Run, row, or bike.
*Once you finish all the buy in, you’ll spend the remainder of the WOD completing rounds of Burpees & Pull-Ups.
*Make sure to stand to full extension at the top of each burpee box jump.
*Your score is rounds & reps