CrossFit Fireball – CrossFit
– Light loads on snatches. Take the opportunity to provide your athletes with individual coaching on their lifts.
– Nothing needs to be super challenging today especially if people are on the 4th day in a row of training. Score = total reps completed
– Athletes can make up a strength session from either Tuesday or Wednesday today in strength/skill block.
Warm-up (No Measure)
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land 5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Pec Stretc Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Spend 15:00 Working on the Sq Snatch with Loads of 50% or Less.
*This is a skill session. Newer athletes should not worry about their loading. More advanced athletes can perform 5 x 1.1 @60-70%. Rest 90s.
Metcon (AMRAP – Reps)
Minute 1: Rower x 40s
Minute 2: Max Double Unders x 40s
Minute 3: Max Box Jumps w. step down x 40s (24, 20)
Minute 4: KBS (53, 35) x 40s
Minute 5: Run 100 meters
L1: Athletes can use Minute 5 as a rest interval