CrossFit Fireball – CrossFit

Training Intent

– Weights should be heavier this week, but people should be able to make all sets.

– This metcon should be sub 10:00 and a sprint. 84 total reps should athletes should opt for light loads today. Even though the Rx weight is light doesn’t mean people should go Rx. Intensity is the intent.

Warm-up

Warm-up (No Measure)

2 Sets of:

5 PVC Pass Throughs

5 PVC around the worlds ea.

5 Push-ups

Then w. empty bar:

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Push Press

5 SDHP

then,

Lax Ball Roll Shoulder and Lats

Strength

Shoulder Press (Score Max Reps @ 70%)

1) Strict Press: 3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%. Rest 2-3:00.

*These percentages are based off of 90% of peoples actual 1RMs. AMRAP sets capped at 10 Reps.

Beginners: 6 x 3, adding weight if possible. Rest 90s-2:00.

Skill

2) Strict C2B Chin-ups: 4 x 6. Rest 90s.

Options:

– Add weight

– Bodyweight

– Partner Assisted

– Ring Row: 4 x 10.

Metcon

Metcon (Time)

For time:

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

Push Press (75, 55)

SDHP (75, 55)

L3: (65, 35)

L2: (55, 25)

L1: (

Extra Credit

3 x 12-15 Banded Push Downs

3 x 20 Band Pull-parts