CrossFit Fireball – CrossFit

Training Intent

Strength work should be relatively smooth today. TGU make sure people segment each part of the movement. Quality over quantity today.

– People should look to push themselves at about 75% of max effort. The rest interval is just enough to allow them to maintain and stay away from fatigue induced by the volume of shoulders.

Warm-up

Warm-up (No Measure)

AMRAP 8:

10 Strict Press

8 Push Press

6 Barbell Curls

4 Jerks

10 Band Pushdowns

10 Band Pull-aparts

Mobility

Lax Ball, 30s ea. spot

– Pecs

– Scapular

– Triceps

Strength

Floor Press (4 x 8 )

Turkish Get Up (12 Reps Total)

6 Left Side

6 Right Side

Metcon

Metcon (Time)

For Time

Row 1k

21 OHS (115,75)

42/21 Push-ups

Rest 2:00

Row 750m

15 OHS

30/15 Push-ups

Rest 2:00

Row 500m

9 OHS

18/9 Push-ups

Rx+(135,95)

L3: (95,65)

L2: (75,55)(Knee Push-ups)

L1: (75,55 Front Sq) (Knee Push-ups)

Extra Credit

50-100 Banded Pushdowns