CrossFit Fireball – CrossFit

Training Intent

– Athletes will need their jerk 1RMs for next three weeks.

– Like most of our metcons the goal is to sustain or improve work output so finding a sustainable pace early is the go for today.


Warm-up (No Measure)

2-3 Sets of:

5 Bent-Over Rows

5 Strict Press

5 Push Press

5 Barbell Curls

5 Jerks

10 Band Pushdowns

10 Band Pull-aparts

Rest as needed. Go through at a slow pace.



30 Band pull-aparts

30 Band push-downs


Split Jerk

Jerk: Work up to a 1RM. Rest 2:00

– Take 8-10 sets.

– We will be using percentages for next 3 weeks.

– Beginners: Push Press: 6 x 3, adding. Rest 90s.

– Compare to Month 1


Metcon (AMRAP – Rounds and Reps)


800 meter run or Row 1k

10 Ring Dips (or 25/20 Push-ups)

Rx+:(5/3 Ring Muscle-ups each round)

L2/L1: (Box Push-ups)

Extra Credit

BB Tricep Extensions: 3 x 12-15. Rest 60s.