CrossFit Fireball – CrossFit

Training Intent

– Skill work keep snatches light and work positions today.

– Metcon: Athletes can partner up for these. Make sure you have enough rest to sprint with the sled. If not, feel free to rest longer. Don’t overlook how challenging this workout is. Quality today not quantity.

Warm-up

5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc)

+

Snatch Drills:

Dip

Dip+Shrug

Dip+Shrug+High Pull

Muscle Snatch

Overhead Squat

Snatch

Then…

2 x 10 Deadbugs (core activation). There should be no space under the small of peoples backs when performing these correctly.

Weightlifting

EMOM 10:

ODD Mins: 3 Position Sq Snatch 1 + 1 + 1

EVEN Mins: 10-20s Hollow Hold

*Snatch: High Hang + Hang + Below Knee

Metcon (5 Rounds for time)

5 Rounds of:

1a) Row Sprint x 200m Rest 90s.

1b) Farmer Carry x 100ft (70, 53). Rest 90s.

**Record Row Times. Rows should be all out, as fast as possible.

** Farmers walk – 2 laps around the inside of the gym.