CrossFit Fireground – CrossFit
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.
