CrossFit Fireball – CrossFit


Training Intent

– Front Squats: re-rack weight after each single and wait 10s and repeat for a total of 3 clusters. Ascending weights. Last 2 sets should be very challenging.

– Metcon: Start out at about 75% and trying to increase your effort on each set. People should use the rest to their advantage to sustain their work output


Warm-up (No Measure)

3 Sets of:

5 Muscle Cleans from Mid Shin

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

10 Lateral Bar Hops

*Add light each set each.


Hip Opener on Box + Squat test/retest

1:00 ea. side


Front Squat Cluster

Front Squat Cluster:

Up to a heavy 1.1.1 (15s). Rest 2-3:00

Start at 50% of 1RM and add 10% each set.

People can warm-up as they normally would and once they hit 50% they will complete 1 rep, re rack the weight, rest 15s, and repeat. Goal is to go above 85% on last set.


Metcon (Time)


3 Rounds of:

400 meter run

15 Power Cleans (115, 75)

15 Burpees over the Bar

Rest 3:00

L3: (95, 65)

L2: (75, 55)

L1: (200-400m run) (65, 35) (Reg Burpees)

25:00 Cap

Extra Credit

Banded Leg Curls: 3 x 25

Weighted Sit-ups: 3 x 12-15.