Gymnastics in your future

CrossFit Fireground – CrossFit

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Metcon RX

2k Row (Time)

Max Effort 2k Row

Metcon RX+

Metcon (AMRAP – Reps)

Every 90 Sec x 5 Sets

RX

1 Set of Kipping Handstand Push

RX+

1 Set of Strict Handstand Push Ups
Stimulus

*Your score is the lowest reps within the 5 rounds.

* This will be unbroken HSPU for both RX and RX+

*You can expect to have about a minute of rest between each sit of HSPU.

*Choose a variation that allows you to complete at least 5 Reps per set.

The Undertaker (AMRAP – Rounds and Reps)

Rx

AMRAPx13

Buy In 25 Burpees

Directly Into

5 Deadlifts 225/155

15 Sit Ups

25 II Unders/75 Singles

RX+

Buy in 1000m Row/Erg

Directly into

5 Deadlifts 245/165

15 Sit-Ups

25 II Unders
Stimulus

*This 13 Min wod begins with an buy in effort of Burpees or Row

*We expect the buy in to take between 3 and 5 min leaving roughly 8:00-10:00 min for the scored portion.

*Deadlifts-Choose a weight that you see yourself going unbroken throughout the workout.

*II Unders- These are intended to be very small and quick.

Extra Work

Metcon (Time)

Handstand Walk Biathlon

For time (10 Min Cap)

300′ Handstand Walk

Every Break :

RX 3 Bar Muscle Ups

RX+ 3 Ring Muscle Ups
Stimulus

*We’ll use a 25′ course for todays HS Biathlon.

*Every time you break short of 25 feet, you’ll complete 3 Ring M/U

*If you make the 25′, you do not have to complete the Ring M/U on the turn around.

*If you hit the cap, put 10:00 as your score and note total Handstand walk distance covered.

Back Squat

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up

10 Squats

10 Jumping Jacks

10 BB Power Cleans/Snatches

10 Wallballs

10 Core
Today we have back Squats so come in with % ready to go.

We will need to get warmed up quickly and ready to squat.

Brief & Warm-Up 0:00-0:20

Back Squats 0:20-0:35

Transition 0:35-0:40

Metcon 0:40-0:58

Clean Up

Weightlifting

Back Squat Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

EMO2M

Set 1 -9 Reps @77%

Set 2 -7 Reps @84%

Set 3 -5 Resp @91%

Set 4 -3 Reps @96%

EMOM

Set 5- 1 Rep @100%

Set 6 -1 Rep @102%

Set 7 -1 Rep @105%

Set 8 -1 Rep @105%

Set 9 -1 Rep @105%

Set 10 – 1Rep @106%

Set 11 -1 Rep @106%
Stimulus

* Based off of 5 Rep Max

*Set 1-4 Completed “On the 2:00”

*Set 5-11 Completed “On the 1:00”

Metcon

Foot Locker (Time)

RX

5 Rounds

9 Sit-ups

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Cleans 75/55

15 Front Squats 75/55

Rx+

5 Rounds

9 T2B

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Snatches 75/55

15 Overhead Squats 75/55
Stimulus

*You’ll complete all 5 sets of part 1 before moving on to part 2 of today WOD.

*No Rest between sets

*Your score is total time for all 10 rounds

* This WOD should take between 10-18 Min to complete.

*Hard Cap at 18:00

Team it Up

CrossFit Fireground – CrossFit

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Teams of 3 outside (AMRAP – Rounds and Reps)

AMRAPx35

100 Cal Row

100 Push Ups

100 Deadlifts 225/155

100 Burpees

100 Sit-Ups

Run 600m (3×200)

Happy Valentines Day

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.

Burn

CrossFit Fireground – CrossFit

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EMOMx20 Burn (AMRAP – Reps)

45s work 15s rest

Min 1 Cal Bike

Min 2 Sit-Ups

Min 3 Cal Row

Min 4 Wall Sits

Min 5 Plank Holds

Score will be Calories and sit-ups

“DEATH BY BURPEE” (AMRAP – Reps)

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

1 Min Row/Bike/Erg

1 Min PVC Pass Throughs

1 Min Single Arm DB Strict Press (30 Sec each side)

1 Min PVC Overhead Squats

1 Min Alternating Box Step Ups

Weightlifting

Beast Builder

Every 2 Min x 5 sets

RX

6 Deadlifts

3 Hang Power Cleans

6 Front Squats

3 Squat Cleans

RX+

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatches
*Start at 55-60% of 1 RM and build to a heavy.

*While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builder are to train our capacity beyond single repetitions.

*Scoring the last set.

Metcon

Venti (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10/9′

20 Alternating Single Arm DB Power Snatches 45/25 RX+ 50/35

20 Box Jumps 24/20

20 Single Arm DB Push Press 45/25 RX+50/35

20/15 Cal Row/Erg/Bike

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Cal Row

10 Ring Rows

20 Air Squats

:30 sec Superman Hold

5 Inchworms

Into

Banded 3-way Shoulder :30 Sec each direction

Lat Foam roll- 1 Min each side

Handstand Hold Stretch- Accumulate 1 min

Gymnastics

Swole Cycle (4 Rounds for reps)

8 Round each

20 Sec on 10 Sec Off

Pull-Ups

Row Cal

Kipping HSPU

Row Cal

RX+

Strict Pull-Ups

Assault Bike Cal

Strict Handstand Push-Ups

Assault Bike Cal
*You’ll complete all 8 round at the pull-up station before moving to the 8 round of cal.

*Your score at the end of the 16 min is the total reps completed during your work stations.

Extra Work

Metcon (Time)

Row Conditioning

3 Rounds

40/30 cal Row

Rest 90 sec between each round

How Much Do You Care About Getting Better

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.

Team it up

CrossFit Fireground – CrossFit

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Steel Toe (Time)

Teams of 3

For Time

3 Rounds

1,000m Row

30 T2B

Into

21 Burpee Box Jump Overs 24/20

21 Clean & Jerks

21 Burpee Box Jump Overs

21 Clean & Jerks

21 Burpee Box Jump Overs

21 Clean & Jerks

RX

BB-1 95/65

BB-2 135/95

BB-3 155/105

RX+

BB-1 135/95

BB-2 155/105

BB-3 185/135

Cap 35 Min
Stimulus

*One Athlete works at a time

*Team must complete all 3 round of row and T2B before moving onto the burpees & C & J.

* if you hit the time cap, put 35 min as your score and note completed reps in notes.

*T2B

*Choose a variation that allows for at least 5 reps at a time.

*Burpee Box Jump Overs

*Face the box in the burpee.

*You can step up out of the burpee

*Jump up and land on the box with 2 feet.

*No need to stand to full extension.

*Clean & Jerk

*Use one bar and change weight as you go.

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Training Overview

Our first Friday Front Squats of the cycle. Today, we’re working on position and speed. Aim is to keep the loads light. We’ve squatted a good deal this week already, and we’re only getting warmed up in this cycle. Light and fast today. Conditioning will round out the day.

Warm-Up

15-10

Calorie Machine

Russian KB Swings

Air Squats

Front Squat Primer

Weightlifting

Box Front Squats (2-2-2-2-2-2-2)

On the 0:00

EMOMx7

2 Box Front Squats

Set 1 & 2- 50%

Set 3 & 4- 55%

Set 5 – 7- 60%
*These Box Squats are the first part of a two part running clock piece.

*These % are based off your 1RM Front Squat

*The goal of the Box Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.

*Choose a box hight that is just below parallel. (you can also stack plates)

Front Squat Complex (2-2-2-2-2)

On the 9:00

Every 2 Min

1 One and One Quarter Front Squat

1 Front Squat

Set 1-50%

Set 2- 55%

Set 3-5- 60%

Metcon

Man on Fire (Time)

For Time

4 Rounds Natish

100 II Unders

3 Round Natish

100 II Unders

2 Rounds Natish

100 II Unders

1 Round Natish

100 II Unders

1 Round of “Natish”

2 Pull-Ups

4 DB Push Press 45/25

8 KB Swings 1.5/1

25 Min Cap

RX+

For Time

4 Rounds Nate

100 II Unders

3 Rounds Nate

100 II Unders

2 Round Nate

100 II Unders

1 Round Nate

100 II Unders

1 Round of Nate

2 Ring M/U

4 Handstand Push-Ups

8 KB Swings 2/1.5

25 Min Cap
Stimulus

*In this longer conditioning piece, we’ll pair rounds of the Hero WOD “Nate” with II Unders.

*You’ll complete all 4 Rounds of Nate before moving on to the II Unders.

*Lets choode rep #’s or variations on the gymnastics movements that allow for unbroken sets across the board.

*Choose a II Under rep # or varaition that you can complete in less than 2 minutes.