CrossFit Fireball – CrossFit

Training Intent

– Final week of Box Squats. People will definitely see this again.

– Metcon: Save grip is key. This workout is very similar to “DT” for those that are familiar. People should opt for light weights on this piece. Rest as needed so you do not incur a penatly. Scores will have a large range on this one (8-16 rounds). Adv athletes should look to complete 14+ Rds.


Warm-up (No Measure)

W. an empty barbell, 3 sets

10 deadlifts

10 back squats

10 Goodmornings

10 reverse lunges in place

*rest as needed


Glute Activation + Power Clean + Sumo Dead Review

10 steps in each direction

Spend no more than 5:00 on this


Box Squat

Wide Stance Box Squat: 10 x 2 @60-70%, every 60s.

– Sumo Stance

– Take 3-4 sets to warm-up

– Sit-back on Box

– Shins should be vertical

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

– Use a 13-15″ Box.


Metcon (AMRAP – Rounds and Reps)


UB Complex of:

4 Deadlift (135, 95)

3 Power Clean (135, 95)

2 Hang Sq Cleans (135, 95)

*Each round must be done without dropping the bar. 7 Burpee penalty for any drops.

Extra Credit

Supermans: 3 x 15-20. Rest 90s