Decepticon
Firebird CrossFit – All Levels
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.