Decepticon

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Decepticon (Time)

Rx+

10 Box Jumps (30/24 in.)

5 Devil’s Presses (50/35 lb.)

5 rounds

Rx

Deception

10 Box Jumps (24/20 in.)

5 Devil’s Presses (35/20 lb.)

5 rounds

Fitness

10 Step-ups

5 Devil’s Presses

5 rounds

Metcon (No Measure)

Project Pull-up/Midline Madness

Pull-up

Kipping Pull-ups

7 x 50% of Max Reps

– Each set to be performed off of your 50% of your max effort test from Day 1.

*Max set of unbroken Strict pull-ups then 7 x 50% of your max set.

– Each set is unbroken. Rest 1-2 min between sets.

Scaling: Use bands, or Ring Rows.

Midline Madness

Mb Overhead Sit-ups

7 x 50% of Max Reps

– Each set to be performed off of your 50% of your max effort test from Day 1.

*Max set of unbroken Strict sit ups, then 7 x 50% of your ax set.

– Each set is unbroken. Rest 1-2 min between sets.

– Use a load that challenges the 50 % rep scheme.

WOD – Home Gym

Metcon (Time)

10 Object Jumps/Dble Db Jump-overs

5 Devil’s Presses

5 rounds

Metcon (No Measure)

Project Pull-up/Midline Madness

Pull-up

Kipping Pull-ups

7 x 50% of Max Reps

– Each set to be performed off of your 50% of your max effort test from Day 1.

*Max set of unbroken Strict pull-ups then 7 x 50% of your max set.

– Each set is unbroken. Rest 1-2 min between sets.

Scaling: Use bands, or Ring Rows.

Midline Madness

Mb Overhead Sit-ups

7 x 50% of Max Reps

– Each set to be performed off of your 50% of your max effort test from Day 1.

*Max set of unbroken Strict sit ups, then 7 x 50% of your ax set.

– Each set is unbroken. Rest 1-2 min between sets.

– Use a load that challenges the 50 % rep scheme.

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