5.4.3…
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
5 min. Row for Meters
4 min. Power Snatches (95/65 lb.)
3 min. Lateral Burpees over the Bar
Rx
5 min. Row for Meters
4 min. Power Snatches (75/55 lb.)
3 min. Lateral Burpees over the Bar
Fitness
5 min. Row for Meters
4 min. Power Snatches
3 min. Lateral Burpees over the Bar
Gymnastics
Metcon (No Measure)
Project Pull-up/Midline Madness Session #1
Pull-up
Baseline Test
1. Max Pull-up Test (Strict)
– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)
– Rest between sets as needed.
Midline Madness
Baseline Test
1. Max Sit-up Test (Strict)
– Find a version of Sit-ups that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)
– Rest between sets as needed.
WOD – Home Gym
Metcon (3 Rounds for reps)
5 min. Shuttle Sprints (20 m)
4 min. Alt. Db Power Snatches (50/35 lb.)
3 min. Lateral Burpees over the Db.
Gymnastics
Metcon (No Measure)
Project Pull-up/Midline Madness Session #1
Pull-up
Baseline Test
1. Max Pull-up Test (Strict)
– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)
– Rest between sets as needed.
Midline Madness
Baseline Test
1. Max Sit-up Test (Strict)
– Find a version of Sit-ups that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)
– Rest between sets as needed.
