CrossFit Fireball – CrossFit

Training Intent

Strict Chin-ups can be partner assisted but do not use bands as bands do not help people where they need help the most.

– Metcon: goal is to work for 30s without stopping.


Warm-up (No Measure)

With an empty Barbell:

1 Rds of:

5 Strict Presses + 5 Push Press

10 Bent-over Rows

10 Hang Muscle Cleans

10 Squat Thrusts

*10 Wall slides after ea set


*Light KB Curls (2 x 8) to warm-up biceps + go over chin-ups


1a) Strict Weighted Chin-ups: 5 x 5. Add weight each set or perform at bodyweight or partner assisted. Rest 60s.

1b) Weighted Push-ups: 4 x 6-8. Rest 60s.


Metcon (AMRAP – Reps)

4 Rds of 30 work/30 rest:

1a) Wallballs (20, 14)

1b) Box Jumps (24, 20)

1c) Burpees

1d) Sit-ups

Extra Credit

50-100 Banded Pull-aparts

BB Tricep Extensions: 2 x 12-15. Rest 60s.