CrossFit Fireball – CrossFit

Training Intent

– GPP work should be challenging but make sure people keep OH KB fully locked out (no soft-elbows)

– Metcon: Deadlift should be relatively smooth (medium load) and capable of being done UB.

– Athletes can make up a strength session from either Tuesday or Wednesday today in strength/skill block.

Warm-up

Warm-up (No Measure)

Circle everyone up:

Go through about 20 exercises

10 reps ea. let class choose

then,

Pec Stretc Pull-up Rig x 30s ea.

Ankle Mobility x 30s ea.

2 sets

Skill

Gymnastics/GPP:

1) Uniltateral Farmer Carry: 4 x 20 yards each.

*One light KB OH/One heavy KB by your side.

2) Ring Support: 3 x 10s.

Metcon

Metcon (Time)

3 RFT:

21 Medball Cleans (20, 15)

15 T2B

9 Deadlifts (225, 155)

Rest 1:00

L3: (185, 125)

L2: (14, 10) (Knee Raises) (135, 95)

L1: (10, 8) (Knee Raises) (115, 75)

12:00 Cap