CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
10 Min on your own
Weightlifting
Back Squats -108% (9-7-5-3-1-1-1-1-1)
Set 1 (On the 0:00) 9 Reps @78%
Set 2 (On the 2:00) 7 Reps @85%
Set 3 (On the 4:00) 5 Reps @92%
Set 4 (On the 6:00) 3 Reps @97%
Set 5 (On the 8:00) 1 Rep @102%
Set 6 (On the 9:30) 1 Rep @104%
Set 7 (On the 11:00) 1 Rep @106%
Set 8 (On the 12:30) 1 Rep @108-109%
Set 9 (On the 14:00) 1 Rep @ 108-109%
Stimulus
*Today is the 6th iteration of these Back Squat Waves.
*These % are based off your 5RM
*Set 1-4 are completed every 2 MIn
*Set 5-9 are completed every 1:30
*On the final 2 sets, base your load by feel inside range
*Next week, in our last week of Grunt Work, we’ll be retesting.
Metcon
Spice Girl (Time)
For time
21 Power Cleans 95/65
5 Rounds of Cindy
21 Front Squats
5 Rounds of Cindy
21 Squat Cleans
RX+
21 Power Snatches 95/65
5 Rounds of Cindy
21 Overhead Squats
5 Rounds of Cindy
21 Squat Snatches
20 Min hard cap
Stimulus
*In this chipper workout, we’ll alternate between barbell and bodyweight movements.
*This workout is designed to be light with a medium time domain, using weight and variations that allow us to always keep moving forward.
*We expect this workout to take 9-16 Min to complete.
