CrossFit Fireground – CrossFit
Warm-up (No Measure)
:30 Sec each
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
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.
20/15 Cal Row
20 Alternating DB Snatches 45/25
15 Thrusters 75/55
30/20 Cal Row
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.