Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Easy

1 Min Machine

1 Min Plate Lateral squats

1 Min Glute Bridges

1 Min Plate Counterbalance Squats

1 Min Wall Squats

Front Squat Primer

Weightlifting

Front Squats (Grunt Work) (3-1-3-1-3-1-12)

Every 90 Sec x 7 Sets

Set 1-3 Reps @77%

Set 2-1 Rep @82%

Set 3-3 Reps @77%

Set 4-1 Rep @85%

Set 5-3 Reps @77%

Set 6-1 Rep @88%

Set 7-12 Reps @62%
Stimulus

*Week 3 Of these Front Squat Waves.

*The % will stay 77% for each set of 3

*These % are based on your 1RM Front Squat.

*Scoring the set of 12 Reps

Metcon

Wise Men (3 Rounds for reps)

AMRAPx3

Max Rounds of Macho Man

RX 95/65

RX+135/95

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

Rx 135/95

RX+ 155/105

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

RX 155/105

RX+185/135

1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks
Stimulus

*You’ll work through max rounds of the macho man complex in 3 min windows

*With 3 Min of rest build in, we’re looking to push hard durning these work intervals.

*Your score is each AMRAPx3 is the total completed rounds and reps.

*Each Round is 9 Reps

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