Thursday Burn

CrossFit Fireground – CrossFit

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Thursday Burn (5 Rounds for reps)

AMRAPx3

Buy in 400m Row

Max Reps Burpees

Rest 3 Min

AMRAPx3

Buy In 400m Row

Max Reps Air Squats

Rest 3 Min

AMRAPx3

Buy in 400m Row

Max Reps SIt-Ups

Rest 3 Min

AMRAPx3

Buy in 400m Row

Max Reps Push Ups

Rest 3 Min

AMRAPx3

Buy in 400m Row

Max Wallballs 20/14@10/9′

RX+

AMRAPx3

Buy in 500m Row

1 Rope Climb

Max Reps Burpees

Rest 3 Min

AMRAPx3

Buy in 500m Row

1 Rope Climb

Max Reps Air Squats

Rest 3 Min

AMRAPx3

Buy in 500m Row

1 Rope Climb

Max Reps Sit-Ups

Rest 3 Min

AMRAPx3

Buy in 500m Row

1 Rope Climb

Max Reps Hand Release Push Ups

Rest 3 Min

AMRAPx3

Buy in 500m Row

1 Rope Climb

Max Reps Wallballs 20/14 @10′

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Laying Front Rack Stretch 1 Min

Couch Stretch 1 Min each side

Childs Pose 1 Min

2 Min easy bike

5 Ring Rows

10 Slow Air Squats

20 sec Plank (each Side

1 Min Moderate Bike

5 Ring Rows

10 Slow Air Squats

20 Sec Plank

1 Min Fast Bike

Primer for Macho Man

Weightlifting

Metcon (AMRAP – Rounds and Reps)

AMRAPx3

Rest 3 Min

AMRAPx3

Start 2nd AMRAP where you left off.

3 Macho Man complexe 115/85

3 Macho Man complexe 135/95

3 Macho Man Complexe 155/105

3 Macho Man Complexe 185/125

3 Macho Man Complexe 205/145

Max Macho Man Complexe 225/155
1 Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

*When you finish 3 Rounds in each weight you will add weight to your bar.

*Continue until time is done, rest 3 min and start where you left off.

*3 complexe is a round.

*We will score rounds and reps

Metcon

Arn & Hammer (Time)

For Time

Buy in

15 Clusters 95/65

3 Rounds

21/15 Cal Row

15 Pull-Ups

Buy Out

15 Clusters 95/65

RX+

For Time

Buy in

15 Clusters 135/95

3 Rounds

21/15 Cal Bike

15 C2B

Buy Out

15 Clusters 135/95

Gymnastic Tuesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Shoulder Distraction 1 Min

Handstand Stretch 1 Min

Pigeon Pose 1 Min each side

2 Rounds

5 Lateral Box Step-Ups (each Side)

10 Cal Row

20 Single Unders (Drag Rope)

5 Inch Worms
Todays WOD is 3 parts on the clock.

Starting at 0:00 DB Press/HSPU

with a 5 min cap.

Starting at 7:00 Max unbroken Pull-Ups/Strict Pull-Ups

Starting on the 10:00

AMRAPx12 Metcon

Gymnastics

Metcon (2 Rounds for reps)

On the 0:00

50 DB Strict Press (scale load as needed)

On the 7:00

Max Unbroken Kipping Pull-Ups

RX+

On the 0:00

50 Strict Handstand Push Ups

5 Min Cap

On the 7:00

Max Unbroken Strict Pull-Ups
We will be scoring this in 2 parts. 1- reps of HSPU and reps in Strict Pull-Ups.

Metcon

Bubbles (AMRAP – Rounds and Reps)

On the 10:00

AMRAPX12

8 Burpees

25 II Unders

RX+

AMRAPx12

8 Bar Facing Burpees

25 II Unders

Extra Work

Metcon (Time)

Row Conditioning

Row 35/24 Cal Rest 1 Min

Row 25/18 Cal Rest :30 Sec

Row 15/12 Cal.

Grunt Work

CrossFit Fireground – CrossFit

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Back Squats % (9-7-5-3-1-1-1-1-1)

EMOMx12

On the 0:00- 9 Reps@ 70%

On the 2:00- 7 Reps @77%

On the 4:00- 5 Reps @84%

On the 6:00- 3 Reps @89%

On the 8:00- 1 Rep @96%

On the 9:00- 1 Rep @99%

On the 10:00- 1 Rep @102%

On the 11:00- 1 Rep @105%

On the 12:00- 1 Rep @108%
*Percentages of your 5RM Back Squat

*We’ll steadily climb in % across the 9 sets.

Dead Space (4 Rounds for time)

Every 5 Min x 4

RX

7 Power Cleans 115/85

20 x 10m Shuttle Runs

7 Front Squats 115/85

10/12 Cal Row/Bike/Erg

RX+

Every 5 Min x 4 Rounds

7 Power Snatches 115/85

15/12 Cal Bike/Row/Erg

7 Overhead Squats 115/85

20x10m Shuttle Runs

TEAMS OF 2

CrossFit Fireground – CrossFit

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Team Deep End (4 Rounds for reps)

Teams of 2

4 Rounds

2 Min Each Station

2 Min Row (Cal)

2 Min Power Cleans 115/85

2 Min Burpees

2 Min Rest

RX+

2 Min Bike (cal)

2 Min Power Cleans 135/95

2 Min HS Push Ups

2 Min Rest