CrossFit Fireball – CrossFit

 

Training Intent

– Week 1 of Dynamic Work with the Jerk. All sets should be smooth otherwise adjust loading.

– Metcon: People should try to maintain their rowing splits today and complete all rounds of Cindy in as few sets as possible.

Warm-up

Warm-up (No Measure)

Rowling

+

10 PVC Pass Throughs

10 PVC Around the World

10 Push-ups

10 Air Squats

+

Upper Body Prep Accumulate:

1a) 2 x 15 Band pull-aparts

1b) 2 x 15 Band push-downs

Weightlifting

Split Jerk

Jerk: 10 x 2 @70%.

– Rest 90s.

– Take 3-4 sets to warm-up

– Beginners: 8 x 2 @light-medium

Metcon

Metcon (Time)

For total time:

Row 1k

2 Rounds of “Strict Cindy”

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 2:00

Row 750m

2 Rounds of “Strict Cindy”

Rest 2:00

Row 500m

2 Rounds of “Strict Cindy”

*Scale as needed.

25:00 Time Cap

Extra Credit

50-100 Banded Pushdowns

50-100 Banded Pull-aparts