CrossFit Fireground – CrossFit
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.
