CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Opening the week with a strong weightlifting day. Squats & Squat Cleans are the focus today.
Brief & Warm-up & Squats 0:00-0:35
Hang Clean Complex 0:37-0:46
AMRAPx9 0:48-0:57
Be ready to move today. We have a lot of work to do.
2 Quick Round of
30 Single unders
15 Core
5 Goblet Squats (Pause 3 sec in bottom)
Back Squat Primer
Weightlifting
Back Squat Grunt Work (9-7-5-3-1-1-1-1-1-1-1)
Set 1 (On the 0:00)- 9 Reps @76%
Set 2 (On the 2:00)- 7 Reps @83%
Set 3 (On the 4:00)- 5 Reps @90%
Set 4 (On the 6:00)- 3 Reps @95%
Set 5 (On the 8:00)- 1 Rep @100%
Set 6 (On the 9:00)- 1 Rep @102%
Set 7 (On the 10:00)- 1 Rep @104%
Set 8 (On the 11:00)- 1 Rep @104%
Set 9 (On the 12:00)- 1 Rep @104%
Set 10 (On the 13:00)- 1 Rep @104%
Set 11 (On the 14:00)- 1 Rep @104%
*Percentage based on 5RM Back Squat.
*Sets 1-4 completed “On the 2:00”
*Sets 5-11 completed “on the 1:00”
Hang Squat Clean Complexe (3-3-3-3-3-3)
Every 90 Sec
1 Clean Pull
1 Hang Clean Pull
1 Hang Squat Clean
Set 1@50%
Set 2@53%
Set 3@56%
Set 4-6@60%
*We’ll use this Clean Complex as a primer for the Hang Squat Cleans that follow in todays conditioning piece.
*These % are based off your estimated 1RM Hang Squat Clean.
*All 3 reps are designed to be completed without dropping the bar.
Metcon
Underrated (AMRAP – Reps)
AMRAPx9
30 II Unders
1 Hang Squat Clean 135/95
30 II Unders
2 Hang Squat Cleans 135/95
30 II Unders
3 Hang Squat Cleans 135/95
Continue up by 1 each round until time is up.
Stimulus
*Lets choose a II under varaition or rep number that can ideally be completed in 1 set each round.
*The Hang Squat Clean should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh.
*The score will be total reps completed at the end of the 9 minutes *including II Unders.
