20.2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm up on your own

Metcon RX

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Bring anybody day

CrossFit Fireground – CrossFit

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BAF EMOMx30 (AMRAP – Rounds)

EMOMx30

6 Rounds

Min 1- 15 Wallballs 20/14@10′

Min 2- 15/12 Cal Row

Min 3- 20 Nasties

Min 4- 10/8 Bench Press 50/35

Min 5- 20 Sit Ups

Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Run 100m

10 Kip Swings

10 Cal Row

5 Pull-Ups

5 Cal Bike

BB Warm-Up 5 Each

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Blade Runner (6 Rounds for time)

Every 4 Min x 6 rounds

Run 200m

15 Burpees

12 Pull-Ups

RX+

Every 4 Min x 6 Rounds

400m Run

15/12 Cal Row

12 C2B Pull-Ups

Each Round will be scored by your time.

Thrust It Up

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Singles

15 Core

10 BB Thrusters

5 Cal Bike

Run 200m

BB Warm-up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Thruster (3-3-3-3-3)

Every 2 Min you will do 3 Thrusters. Building to a heavy set of 3

Metcon

Child’s Play (Time)

3 Rounds

10 Thrusters 135/95

20 Deadlifts 135/95

100 II Unders

RX+

3 Rounds

10 Thrusters 165/115

20 Deadlifts 165/115

100 II Unders

Funday Monday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 100m

10 II Unders

10 P Cleans BB

10 Core

Run 100m

BB Warm-Up

Good mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Metcon (Weight)

EMOMx10

20 II Unders

2 P Cleans

Starting about 60% of 1RM and building to a heavy set of 2 TnGO

1/1 Singles on scaled
This is a 10 round workout so we are working on getting our II Unders done each and every round. This is a TnGO for 2 reps P clean. We are scoring your heaviest 2 Reps on the P Clean on the last round that you can complete both movements (II Unders/SIngles & P Clean. If you’re unable to complete both, your weights stop going up.

Point Break (AMRAP – Rounds and Reps)

AMRAPx15

20 DB Hang C&J 45/25

Run 100m

Box Step-Ups 24/20″

Run 100m

20 Sit-Ups

RX+

20 DB Hang C&J 50/35

15/12 Cal Bike/Row

20 DB Box Step-Ups 24/20″ 50/35

15/12 Cal Bike/Row

20 GHD’s
On the DB Hang Clean & Jerk, we will use one DB and do 5 reps on one side then move to the other until completed.

On the DB Box step ups, you will also use one DB and you can hold however you need.

On the GHD’s, this isn’t a place to rest, so if you need to rest, and someone is waiting, come off please.

NO DROPPING THE DB FROM OVERHEAD.

Happy Saturday

CrossFit Fireground – CrossFit

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Metcon (Calories)

Teams of 3

AMCAPx35

One Rower Per Team

Every time you come off the rower you will do 10 Wallballs 20/14@10’/9′

Your score will be the calories.

Rx+

Teams of 3

One Bike per team

Everytime you come off the bike you will do 20 Wallballs 20/14@10′

Your score will be Calories.

20.1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up on your own. If you need assistance get with a coach

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Fight Gone Bad Style

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

10 Burpees

10 KBS

10 Core

100m Run

Metcon (4 Rounds for reps)

FGB Style

Min 1 Box Step Ups

Min 2 Burpees

Min 3 Air Squats

Min 4 KBS 1.5/1

Min 5 Sit-Ups

Min 6 Rest

Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 DB Hang Clean & Jerk (5 each side)

10 Core

5 Cal Bike

BB Warm-Up (5 Each)

Good mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

A. CONDITIONING

1-Mile Run (Time)

Max Effort 1-Mile Run
1×1600

or

4×400

Metcon

Metcon (AMRAP – Rounds)

EMOMx20 (4 Rounds)

Min 1- 5 Overhead Squats 95/65

Min 2-15/12 Cal Row

Min 3- 5 Sit-Ups + 10 Single Arm DB Hang Clean & Jerk 45/25 (5 each side)

Min 4- 30 Sec Handstand Hold

Min 5- 5 Tire flips

RX+

Min 1- 5 Pausing Overhead Squats 50% of 1RM with 2 sec Pause.

Min 2- 15/12 Cal Row

Min 3- 5 T2B + 10 Single Arm DB Hang C&J 50/35 (5 Each Side)

Min 4- Handstand Walk 20′ Or Practice

Min 5 12/9 Cal Bike