Grunt Work

CrossFit Fireground – CrossFit

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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.



Calorie Machine

Russian KB Swings

Air Squats

Front Squat Primer


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

On the 0:00


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%


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


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

*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.