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CrossFit Fireground – CrossFit

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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.

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