CrossFit Fireball – CrossFit

Training Intent

– 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 Deadlifts

5 Muscle Cleans

10s Pigeon Pose ea

5 Power Cleans

5 Jerks

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)

Extra Credit

Reverse Crunches: 3 x 12-15. Rest 60s.

50-100 Banded Leg Curls

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