Grunt Work

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Air Squats

10 BB Push Jerks

5 Cal Bike

10 Double DB Power Cleans

BB Warm up

Push Jerk Primer

Weightlifting

Beast Builder/Jerks (Weight)

Every 90 Sec x 6 sets

Set 1: 11 Deadlifts +11 Push Jerks

Set 2: 11 Deadlifts +9 Push Jerks

Set 3: 11 Deadlifts +7 Push Jerks

Set 4: 11 Deadlifts +5 Push Jerks

Set 5: 11 Deadlifts +3 Push Jerks

Set 6: 11 Deadlifts +1 Push Jerks
Stimulus

*We’ll use a single BB for both movements in todays beast builder.

*Start your first set between 40-50% of your 1RM Push Jerk

*The goal here is to gradually increase loading as the Jerks decrease.

*With rest built in, we recommend pushing for unbroken sets of Push Jerks

Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAPx15

30 Box Jumps 24/20

30 Double DB Power Cleans 45/25

15 Burpees

RX+

Cal Row/Bike/Erg 30/25

30 Box Jump Overs 24/20

30 Double DB Power Cleans 50/35

Share