CrossFit Fireball – CrossFit
– Each rep should be explosive. Adjust loads if bar speed isnt there, there should be no “grinding of reps”
– Metcon: OHS should be really light and able to be done UB for at least 2 rds. People should not spend more than 30s on their double unders so scale accordingly.
Warm-up (No Measure)
2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar. 10:00 on this.
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
10s Pigeon Pose ea.
5 roll-over to split stretch + 5 Lateral squats ea. leg
+ Roll Triceps with barbell in rack to open up front rack postition
Front Squat (Speed Front Squats: 8 x 3 @60%, every 60s)
Metcon (2 Rounds for reps)
30 Double Unders
20 OHS (75, 55)
Rest 3:00 + Repeat
L2: (20 DU’s) (65, 35)
L1: (30 singles) (65, 35 Front Sq)
Reverse Crunches: 3 x 12-15. Rest 60s.
50-100 Banded Leg Curls
Or Reverse Hypers: 3 x 15-20. Rest 90s