CrossFit Fireball – CrossFit

Training Intent

“- We will be repeating Back Squat cycle we used in week 1 for 3 weeks.

– Metcon: Any time we see “”21-15-9″” we know there should be a high level of intensity so scale accordingly. “

Warm-up

Warm-up

“Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

etc..

Skill

“With barbell

5 Muscle Snatch

10 OHS

Foam Roll Lats x 10 passes each

5 Muscle Snatch

10 OHS

Pec Stretch in Rig x 30s each”

Strength

Back Squat: Work up to a 1RM. Rest 2:00

Beginners: 5 x 5, adding if form permits.

*Compare to Month 1

Metcon

Metcon (Time)

“””Ring of Fire””

For time:

21-15-9

Overhead Squats (115, 75)

Pull-ups

Rx+:(135, 95) (C2B Pull-ups)

L3: (95, 65)

L2: (75, 55) (Assisted Pull-ups)

L1: (65, 35 Front Sq) (Ring Rows) “

Cool Down

“50 Banded Hip Flexor Pulls each