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CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up

10 Cal Bike

10 Wall Squats

5 Cal Bike

10 Air Squats

10 Kip Swing

10 BB Thrusters

Front Squat Primer

Building up to 75%

Weightlifting

Front Squats Every 90 Sec (3-1-3-1-3-1-12)

Every 90 sec x 7 sets

Set 1- 3 Reps @75%

Set 2- 1 Rep @80%

Set 3- 3 Reps @75%

Set 4- 1 Rep @83%

Set 5- 3 Reps @ 75%

Set 6- 1 Rep @86%

Set 7- 12 Reps @60%
Stimulus

*% Based on 1RM Front Squat

*% Remain at 75% for each set of 3 reps

* Scoring the 60% of 12 Reps and putting the all 7 lifts in the notes.

Metcon

Fran Complex (Time)

6 Pull-Ups

9 Jumping Pull Ups

12 Ring Rows

21 Thrusters 95/65

6 Pull-Ups

9 Jumping Pull-Ups

12 Ring Rows

15 Thrusters 95/65

6 Pull-Ups

9 Jumping Pull-Ups

12 Ring Rows

9 Thrusters 95/65

RX+

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

21 Thrusters 115/85

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

15 Thrusters 115/85

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

9 Thrusters 115/85

20 Min HARD CAP
Stimulus

*The Complex does not need to be completed unbroken, but break up strategy will be important here.

*To complete the complex with the written reps, we recommend having 8 Bar Muscle Ups, 15 C2B and 20 Pull-Ups Unbroken when fresh.

*Choose a heavier load for the BB, but on you could still cycle for 20 reps unbroken when fresh.

*This workout should take between 5-15 Min to complete.

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