Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Training Overview

Our first Friday Front Squats of the cycle. Today, we’re working on position and speed. Aim is to keep the loads light. We’ve squatted a good deal this week already, and we’re only getting warmed up in this cycle. Light and fast today. Conditioning will round out the day.

Warm-Up

15-10

Calorie Machine

Russian KB Swings

Air Squats

Front Squat Primer

Weightlifting

Box Front Squats (2-2-2-2-2-2-2)

On the 0:00

EMOMx7

2 Box Front Squats

Set 1 & 2- 50%

Set 3 & 4- 55%

Set 5 – 7- 60%
*These Box Squats are the first part of a two part running clock piece.

*These % are based off your 1RM Front Squat

*The goal of the Box Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.

*Choose a box hight that is just below parallel. (you can also stack plates)

Front Squat Complex (2-2-2-2-2)

On the 9:00

Every 2 Min

1 One and One Quarter Front Squat

1 Front Squat

Set 1-50%

Set 2- 55%

Set 3-5- 60%

Metcon

Man on Fire (Time)

For Time

4 Rounds Natish

100 II Unders

3 Round Natish

100 II Unders

2 Rounds Natish

100 II Unders

1 Round Natish

100 II Unders

1 Round of “Natish”

2 Pull-Ups

4 DB Push Press 45/25

8 KB Swings 1.5/1

25 Min Cap

RX+

For Time

4 Rounds Nate

100 II Unders

3 Rounds Nate

100 II Unders

2 Round Nate

100 II Unders

1 Round Nate

100 II Unders

1 Round of Nate

2 Ring M/U

4 Handstand Push-Ups

8 KB Swings 2/1.5

25 Min Cap
Stimulus

*In this longer conditioning piece, we’ll pair rounds of the Hero WOD “Nate” with II Unders.

*You’ll complete all 4 Rounds of Nate before moving on to the II Unders.

*Lets choode rep #’s or variations on the gymnastics movements that allow for unbroken sets across the board.

*Choose a II Under rep # or varaition that you can complete in less than 2 minutes.

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