CrossFit Fireball – CrossFit

Training Intent

– Metcon: This should be less than 15:00. Singles on clean and jerks is recommended and splitting front squats in half would make the most sense to avoid redlining

Warm-up

Warm-up (No Measure)

W. an empty barbell, 2 sets

10 Sumo deadlifts

10 Push Press

10 back squats

10 Goodmornings

10 reverse lunges in place

10 Front Squats

10 BB Rows

*Add light and weight complete one more round

Strength

Box Squat

Wide Stance Box Squat: 10 x 2 @50-60%, every 60s.

– Sumo Stance

– Sit-back on Box

– Shins should be vertical

– Bar Speed should be fast. Opt for lighter weight if needed.

– Use a 13-15″ Box/Stacked Plates

Metcon

Metcon (Time)

“Willie Nelson”

5 RFT:

15 Front Squats (135, 95)

10 Burpees

5 Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

50-100 Banded Leg Curls