CrossFit Fireball – CrossFit
– 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
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow pace.
30 Band pull-aparts
30 Band push-downs
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)
BB Tricep Extensions: 3 x 12-15. Rest 60s.