Grunt Work week 7

CrossFit Fireground – CrossFit

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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.

Team it up

CrossFit Fireground – CrossFit

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gooDTime (Time)

Teams of 3

For time

5 Round of “DT” 155/105

100 Cal Row/Bike

5 Rounds of “DT”

100 Cal Row/Bike

5 Rounds of “DT”

Front Squats

CrossFit Fireground – CrossFit

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Front Squats Grunt Work (3-1-3-1-3-1-12)

Every 2 Min x 7 Sets

Set 1: 3 Reps @80%

Set 2: 1 Rep @86%

Set 3: 3 Reps @ 80%

Set 4: 1 Rep @89%

Set 5: 3 Reps @80%

Set 6: 1 Rep @92%

Set 7: 12 Reps @66%
Off of your 1RM Front Squat

Power Wash (2 Rounds for time)

Every 10 Min x2 Rounds

500m Run

30 DB Power Snatches (Alternating) 45/25

30 Wallballs 20/14@10/9′

RX+

1000m Row

30 DB Power Snatches (Alternating) 50/35

50 Wallballs 20/14@10’/9′

Endurance/Open Gym

CrossFit Fireground – CrossFit

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Metcon

4×400 Running Burn (Time)

4×400

Run 400 M with 1 min rest between sets

4×400 Row Burn (Time)

Row 400m with 1 min rest between each set.

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run

wwek 6

CrossFit Fireground – CrossFit

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Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

After 10 Rounds add (1) Rep to each movement every round until failure.

Beast Builder Squat Clean (Weight)

Every 4 Min x 5 Rounds

3 Unbroken sets (9 Total Reps)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For Clarity, we are holding onto the bar for all 9 reps. High Hang, Hang, Floor, Three time through for the complex.
Stimulus

*Starting about 45% of your 1RM Squat Clean.

Grunt work week 6

CrossFit Fireground – CrossFit

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Gymnastics

Metcon (2 Rounds for reps)

Gymnastic Skill

Ascending Ladder for 5 Min

2 HR Push-Up

2 Cal Row/Bike/Erg

4 HR Push Ups

4 Cal Row/Bike/Erg

Rest 2 Min

Ascending Ladder for 5 Min

2 Push Ups

2 Cal Row/Bike

4 Push Ups

4 Cal Row/Bike

RX+

Ascending Ladder for 5 Min

2 Strict Handstand Push Up

2 Cal Row/Bike

4 Strict Handstand Push Up

4 Cal Row/Bike

Rest 2 Min

Ascending Ladder for 5 Min

2 Kipping deficit Handstand Push Up 4″/3″

2 Cal Row/Bike

4 Kipping Deficit Handstand Push Up 4″/3″

4 Cal Row/Bike

Metcon

Six Flags (Weight)

Every 3:00 for 6 Rounds

200m Run

30 II Unders

3 P Cleans

RX+ Every 3 Min x 6 Rounds

21/18 Cal Row 15/12 Cal Bike

30 II Undeers

3 P Snatches

Build in P Clean or P Snatch weight
Stimulus

*Your score will be the heaviest set of 3 P Clean or Snatch.

*3 P Clean or Snatch can be TnGo or 3 Singles

* A good starting point would be 55-60% of 1 Rep max

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Grunt Work Week 6

CrossFit Fireground – CrossFit

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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.

Team WOD

CrossFit Fireground – CrossFit

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Powerpoint (Time)

Teams of 3

For time

RX RX+

75 Power Cleans 75 P Snatches 95/65

75 Cal Row/Bike 75 Cal Row/Bike

50 P Cleans . 50 P Snatches 115/85

50 Cal Row . 50 Cal Row

25 P Cleans 25 P Snatches 135/95

25 Cal Row 25 Cal Row

30 Pull-Ups . 15 Rope Climbs

25 P Cleans 25 P Snatches 135/95

25 Cal Row . 25 Cal Row

50 P Cleans 50 P Snatches 115/85

50 Cal Row 50 Cal Row

75 P Cleans 75 P Snatches 95/65

75 Cal Row . 75 Cal Row

De-Load

CrossFit Fireground – CrossFit

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5 Position Pausing Front Squats (1-1-1-1-1-1-1)

7 Sets of 1 Rep

Set 1 :50%

Set 2: 55%

Set 3: 60%

set 4: 65%

Set 5-7 65-75%
Stimulus

*The 5 pauses take place for 2 seconds each at the following locations.

1- Quarter

2 Parallel

3 Below Parallel

4 Parallel

5 Quarter Squat

*These percentages are based on your 1RM Front Squat.

4 Wheel Drive (1 Rounds for reps)

3 Rounds

AMRAPx4

21/18 Calories Bike/Row/Erg

15 Burpees Box Jumps 24/20

Max 10 Meter Shuttle Runs

Rest 4 Min
Stimulus

*With a lot of rest build in, we’re looking to bring the heat when it’s time to work.

*Once you finish the bike and burpee box Jumps, you’ll complete as many 10m shuttle runs as you can in the time remaining.

*Record total shuttle runs for each round.

*Make sure to stand to full extension on top of the box.

*We want at least 1 min for the shuttle runs, so scale as needed to get the one min of running

Burn/Opwn Gym

CrossFit Fireground – CrossFit

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Pinball (5 Rounds for reps)

5 Rounds

1 Min Wallballs 20/14 @10/9′

1 Min Alternating DB Power Snatches 45/25 RX+50/35

1 Min Calories Bike/Row/Erg

1 MIn Rest