CrossFit Fireball – CrossFit

Lets face it benchmark workouts are a love/hate relationship. But for every name is there meaning behind hit. Take Amanda for example. Some of you early crossfitter might remember her as she competed in the CrossFit 2009 game, however shortly after that she lost her life to melanoma that spread to her lymph nodes at the age of 24 years old. This workout was created and released in her honor as the opening workout of the 2010 CrossFit Games. Take this workout to challenge yourself in remembrance of her and for all the bench mark/hero workouts.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

Muscle up progressions

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#