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. Speed work should be smooth/fast.

– Metcon: 84 total reps. Swings should be light. This should be 10:00 or less.

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)

10 Russian Swings

+

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

then,

Wall Squats: 3 x 5

*Controlled tempo: 3 sec down, 1 sec at bottom, 3 seconds up.

Strength

Back Squat

Back Squat: 5@65%, 5@75%, 5+85%. Rest 2:00

Then 5 x 2 @70% for Speed, every 60s

– Use 90% of Max as 1RM.

– Add 10# to your old training max used in month 1

Beginners: 3 x 5, adding weight, then 5 x 5 for speed.

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Wallballs (20, 14)

KBS (53, 35)

L2: (14, 10) (35, 25)

L1: (10, 8) (Rus. Swing)

Extra Credit

KB Squat with lowering: 3 x 8. Rest 60s.

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