CrossFit Fireball – CrossFit

Training Intent

– Review Box Squat technique. Make sure these are explosive and people sit back on the box so they don’t use the stretch reflex. All reps should be explosive coming off the box. 13-15″” box works best.

– Metcon: steady pace. Go out slower than you think and maintain. This should be sub 10:00 so make sure people are thoroughly warm and choose the correct weights for scaling.


W/ an empty barbell, 3 sets

8 deadlifts

8 Front Squats

8 Goodmornings

8 (total) reverse lunges in place

8 Hang Muscle Cleans

*rest as needed

Box Squat (10 sets x 2 reps @ 60%, EMOM)

Box Squat Review. Make sure people are sitting back on the box and not using the stretch reflex. These are NOT touch n go.


Seated Box Jumps x 20

Metcon (Time)

For time:


Deadlift (135, 95)

Hang Power Cleans (135, 95)

Front Squats (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

Weighted Sit-ups: 2-3 sets x 12-15 reps