CrossFit Fireball – CrossFit

Training Intent

– Form takes precendence on cleans today. Sumo DL: smooth sets reseting one each rep. Last 2-3 sets should be challenging.

– Metcon: Start off smooth, don’t try to go 100 miles an hour out of the gate just because the reps are low.

Warm-up

Warm-up (No Measure)

X-Band Walks x 2 sets:

10 steps in each direction

Spend no more than 5:00 on this

+ 20 Walking Lunges

10 Sumo Deadlifts (empty BB)

5 Burpees

+

Accummulate :90 in the bottom of a (perfect) squat

Mobility

Squat Clean Drills:

Front Squat x5

1st Pull+Shrug x5

Muscle Clean x5

Power Clean x5

Squat Clean x5

Strength

Squat Clean (3×3 @ 75% )

Reset on each rep. Rest 90s.

Sumo Deadlift (3-3-3-3-3-3)

Sumo Deadlifts: up to a heavy 3. Reset on each rep. Rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Power Cleans (135, 95)

10 Burpee Box Jumps (24, 20)

L3: (115, 75)

L2: (95, 65) (20, 15)

L1: (95, 65 Deadlifts) (Burpees)

Extra Credit

50-100 Banded Leg Curls each leg.

Or Reverse Hypers: 3 x 15-20. Rest 90s