CrossFit Fireball – CrossFit

Training Intent

– There are multiple options for people to either work heavy cleans today or work technique.

– Metcon: there should be roughly 90s-2:00 of rest each set so scaling correctly is key. People should be around 75-80% effort each round and sustain that for all 4 sets.


Warm-up (No Measure)

Power Clean Drills:

Front Squat x5

1st Pull+Shrug x5

Muscle Clean x5

Power Clean x5

Squat cleans x5

Jerk (any style) x 5

*Set up Pull-ups for Metcon


10 Lateral Squats to open up adductors for squats


Power Clean + Squat Clean: Work up to a heavy 1 + 1. Rest 2:00

– Take about 8-10 Sets

– Reset between reps, no touch n go.

– Int: Work sets of 2 adding weight when possible

– Beginners: Sets 2-3 reps x 10 sets working technique.


Metcon (4 Rounds for time)

Every 5:00 x 4 sets:

200m Run

7 Power Cleans (155, 105)

10 C2B Pull-ups

L3: (135, 95) (Regular Pull-ups)

L2: (115, 75) (Assisted Pull-ups)

L1: (200m Row) (95, 65) (Ring Rows)

Extra Credit

50-100 Banded Leg Curls

3 x 10 Abs with plate switch