CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
PLEASE WIPE DOWN EVERYTHING YOU USE OR TOUCH.
Monday Warm up
Come in and get warmed up ASAP.
Warm up
10 Squats
200m Run
10 BB Squats
100m Run
Back Squat Primer
Brief & Warm up 0:00-18:00
Back Squats 18:00-33:00
Transition 33:00-38:00
Metcon 38:00-58:00
Clean Up 58:00-60:00
Weightlifting
Back Squats Week 6 (9-7-5-3-1-1-1-1-1-1)
Every 2 Min
Set 1- 9 Reps @78% (On the 0:00)
Set 2- 7 Reps @85% (On the 2:00)
Set 3- 5 Reps @92% (On the 4:00)
Set 4- 3 Reps @97% (On the 6:00)
Set 5- 1 Rep @102% (On the 8:00)
Set 6- 1 Rep @104% (On the 9:30)
Set 7- 1 Rep @106-107% (On the 11:00)
Set 8- 1 Rep @107-108% (On the 12:30)
Set 9- 1 Rep @107-108% (On the 14:00)
Set 10- 1 Rep @107-108% (On the 15:30)
Stimulus
*Today is the 5th iteration of these Back Squats Waves.
*Increasing loads from 2 weeks ago, while maintaining the same exact rep scheme.
*Sets 1-4 are every 2 min.
*Sets 5-10 are every 90 sec.
*These % are based off your 5RM Back Squat.
Metcon
Overkill (Time)
21-15-9
Double DB Power Cleans 45/25
Box Jumps Overs 24/20
Double DB Front Squats 45/25
Sit Ups
RX+
Double DB Power Cleans 50/35
Box Jumps Overs 24/20
Double DB Front Squats 50/35
T2B
Stimulus
*We’ll complete familiar movements with some odd objects in todays conditioning piece.
*We expect this WOD to take 12-15 Minutes to complete.
