CrossFit Fireball – CrossFit

Training Intent

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

– Metcon: Sprint on this one! People should choose the right weight that allows them to go UB on front squats.

Warm-up

Warm-up (No Measure)

3 Sets of:

10 Sumo Deadlifts with KB (Wide stance)

10 Goblet Squats

10 Sit-ups

then,

Spend 5:00 Going over T2B progressions + scaling

Strength

Back Squat

Back Squat: 3@70%, 3@80%, 3+90%. 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:

21-15-9

Front Squats (135, 95)

T2B

L3: (115, 75)

L2: (95, 65) (Knee lifts)

L1: (75, 55) (Knee lifts)

Extra Credit

50 Banded Hip Flexor Pulls each side