Recovery Day

CrossFit Fireground – Open Gym

View Public Whiteboard

Metcon (No Measure)

Upper Body

Puppy Pose -1:00 Min

Shoulder to Floor – 1:00 Min

Wrist Stretches- 1:00 Min

Lower Body

Couch Stretch – 2:00 Min

Pigeon Pose – 2:00 Min

Butterfly – 90 Sec

Pike – 1:00 MIn

Straddle – 1:00 Min

Kneeling Split – 1:00 Min

Hard Hat

CrossFit Fireground – CrossFit

View Public Whiteboard

Bergeron DBeep Test (AMRAP – Rounds)

EMOM for as long as possible

7 Single DB Goblet Squat 50/35

7 Alternating Single DB Power Snatches 50/35

7 Burpees

After round 10 and 1 rep per round

Hard Hat

CrossFit Fireground – Open Gym

View Public Whiteboard

Snatch Pull Complex

Every 90 Sec x 5 Sets

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1- 75% of 1RM Snatch

Set 2- 80%

Set 3-5 -85%

21 Jump Street (AMRAP – Rounds and Reps)

AMRAPx21

21 Power Snatches 95/65

21 Box Jumps 24/20

21 Overhead Squats 95/65

21 T2B

Body Armor

Metcon (3 Rounds for weight)

3 Giant Sets

15-13-11-9

Romanian Deadlifts

DB Bench Press

Rest 2 Min Between Sets
Stimulus

*A Giant Set means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed.

*Our focus in the first part of body armor is on our grip strength, posterior chain, and upper body pressing.

*Use one weight for the Romanian Deads and one weight for the DB bench press across the 4 sets.

Hard Hat

CrossFit Fireground – Open Gym

View Public Whiteboard

HandStand PU Gymnastic Conditioning (1 Rounds for reps)

EMOMx10

1 Set of Strict Handstand Push Ups
Scoring your lowest set out of the 10 Sets

Sole Cycle (3 Rounds for reps)

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 135/95

27/21 Cal Assault Bike

Rest 5 Min

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 115/85

27/21 Cal Bike

Rest 5 Min

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 95/65

27/21 Cal Bike

Aerobic Threshold Intervals (8 Rounds for time)

Every 3 Min x 8 Rounds

400m Run

Hard Hat

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (Time)

Barb

3 Rounds

10 Strict Pull ups or 10 Burpees

20 Push Ups

30 Sit Ups

40 Jumping Lunges (Nasties)

30 Sit-Ups

20 Push Ups

10 Strict Pull-ups or 10 Burpees

Rest 3 Min Between Rounds
Scoring total time, including rest time

Hard Hat

CrossFit Fireground – Open Gym

View Public Whiteboard

Snatch Grip Sotts Press on the 0:00 (5-5-5)

0:00-4:00

3 Set of 5 Reps

Snatch Drop On the 4:00 (4-4-4-4)

4:00-8:00

4 Sets of 4 Reps

Snatch Balance On the 8:00 (3-3-3-3-3)

8:00-12:00

5 Sets of 3 Reps

Hang Squat Snatch On the 12:00 (3-3-3-3-3)

Every 90 Sec x 5 Sets

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Set 1- 55%

Set 2- 56%

Set 3-5 -70%

Stamina Squats @69% (4-4-4-4-4-4-4-4-4-4)

EMOMx10

1 Front Squat

3 Back Squats

Barbell loaded at 63% of your 1RM Front Squat for all reps.

Escape from Wonderland (Time)

3 Rounds:

75 II Unders

50 Air Squats

25/18 Cal Row

Team or Solo

CrossFit Fireground – Open Gym

View Public Whiteboard

Power Tools (Time)

3 Rounds

400m Wreck Bag Run 50/35

400m Run

5 Rope Climbs

21-15-9 Power Snatches

Round 1 : 21 Reps @95/65

Round 2 : 15 Reps @115/85

Round 3 : 9 Reps @ 135/95

Metcon (Time)

Teams of 4

3000m Row

100 Alternating DB Snatches 50/35

75 Sit-Ups

50 Pull-Ups

75 Power Cleans 135/95

100 Box Jumps 24/20

3000m Row