CrossFit Fireball – CrossFit

Warm-up

Training Intent

– Hang Sq Snatch/OHS should be moderately heavy, but form takes precendence.

– Metcon: encourage people to not drop the bar between front squats and S20H for as long as possible as this will save quite a bit of time and better their scores.

Warm-up (No Measure)

Dynamic Warm-up

10:00

*Try to keep moving pretty consistently between movements eg. high knees to one side of the gym jog back to start

Mobility

PVC Pass thrus x 10 + PVC OHS x 10

Weightlifting

Hang Clean (4×3 @ 75%)

Rest 90s.

Back Squat (4 x 4 @ 80%)

Rest 90 secs

Metcon

Metcon (AMRAP – Rounds)

Have people go through movements building to work weight and get good and warm before hitting this.

AMRAP 7 ascending reps:

1 Power Clean (135, 95)

1 Front Squat (135, 95)

1 S20H (135, 95)

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

50-100 Banded Leg Curls

3 x 10 Abs with plate switch