Hard Hat De-load

CrossFit Fireground – CrossFit


Warm-up (No Measure)

3 Rounds

:30 Sec each

Easy-Moderate-Hard Row

Push-Up to Down Dog

Active Samson + Air Squat

Scap Pull-up- Strict Pull-up- Workout Pull-Up

BB Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Romanian Deadlifts

5 Front Squats


Front Squat + Thruster Complex (3-3-3-3-3)

Every 90 sec x 5 Sets

1 Pausing Front Squat

1 Front Squat

1 Thruster

Set 1- 50% of 1RM Front Squat

Set 2-5- Building to a Heavy Complex

*The Barbell complex is designed to train your technique and power in the front squat and thruster

*The bar comes out of the rack for each set.

*Each set is meant to be completed without dropping the bar.

*Pause for 2 seconds in the bottom of the pausing front squat.

Workaholic (Time)

3 Rounds

20/15 Cal Row

15 Pull-Ups

Directly into

3 Rounds

20 Alternating DB Snatches 45/25

15 Thrusters 75/55


3 Rounds

30/20 Cal Row

15 C2B

Directly Into

20 Alternating DB Snatches 50/35

15 Thrusters 95/65

*There is no rest between these 3-rounds.

* Looking for the 6 total rounds to take around 15-22 Min to complete.