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
