CrossFit Fireball – CrossFit

Training Intent

– 1st week of percentage work. Sets should be challenging but mangeable. Anytime you see a + next to a percentage that signifies an AMRAP set.

– Metcon: encourage people to go right from their hang power cleans to S20H without dropping the bar for as long as possible. There shouldn’t be too much time spent on any one movement meaning their scaling should be practical (singles on T2B isn’t efficient). This should be sub 14:00.


Warm-up (No Measure)

3 Sets of:

5 Hang Power Cleans

5 Push Press

10 Sit-ups

10 Push-ups

*Add weight to bar after each set. Rest as needed.


Lax Ball on Pecs x 30s each

+ Bench Press Technique


Shoulder Press

Strict Press: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00

*Percentages based on 90% of your 1RM Strict Press. AMRAP sets capped at 10 Reps.

Beginners: 5 x 5, adding weight if possible. Rest 90s-2:00.


Metcon (Time)

5 RFT:

7 Hang Pwr Cleans (115, 75)

7 S20H (115, 75)

7 T2B

L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (65, 35) (Knee Lifts)

Extra Credit

50 Band Pull-aparts

50 Band Pushdowns

25 KB Side Bends each side.