CrossFit Fireground – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds
15 Air Squats
45 Sec Wall Sit
10 Cal Bike
Back Squat Primer
Weightlifting
Back Squats Grunt Work (9-7-5-3-1-1-1-1-1-1-1)
Set 1 (On the 0:00):9 Reps @78%
Set 2 (On the 2:00):7 Reps @85%
Set 3 (On the 4:00):5 Reps @92%
Set 4 (On the 6:00):3 Reps @97%
Set 5 (On the 8:00): 1 Rep @102%
Set 6 (On the 9:00):1 Rep @104%
Set 7 (On the 10:00):1 Rep @106-107%
Set 8 (On the 11:00):1 Rep @106-107%
Set 9 (On the 12:00):1 Rep @106-107%
Set 10 (On the 13:00):1 Rep @106-107%
Set 11 (On the 14:00):1 Rep @106-107%
Stimulus
*Today is the 4th ineration of these back sqaut waves.
*Increasing loads from last week, while maintaining the same exact rep scheme.
*Sets 1-4 are completed every 3 min.
*Sets 5-11 are completed every min.
*On sets 7-11, its your choice inside the range of 106-107%, based on how last weeks session went.
*The % are based of your 5RM Back Squats.
*Scoring your last set of 106-107%.
Metcon
Black & Tan (Time)
3 Rounds
9 Fronts Squats 95/65
7 Sit-Ups
5 Burpees
Run 200m
3 Rounds
9 Front Squats 95/65
7 Sit-Ups
5 Burpees
Run 200m
3 Rounds
9 Front Squats 95/65
7 Sit-Ups
5 Burpees
RX+
3 Rounds
9 Front Squats 95/65
7 T2B
5 Lateral Barbell Burpees
Row 30/21 Cal
3 Rounds
9 Front Squats
7 T2B
5 Lateral Barbell Burpees
Row 30/21 Cal
3 Rounds
9 Front Squats
7 T2B
5 Lateral Barbell Burpees
Hard Cap 22 Min