CrossFit Fireball – CrossFit

Training Intent

– Last week of percentage work. By now people should be feeling good about these.

– Metcon: Breaking wallballs/SDHP into two sets should be mangeable for most.

Warm-up

Warm-up (No Measure)

2 Sets of:

10 Band Pull-aparts

10 Band Pressdowns

10 Wallballs

10 SDHP w. KB

30s DU Attemps or 30 Double Unders

then,

PVC Stretches

Strength

Shoulder Press

Strict Press: 5@75%, 3 @85%, 1 or more @95%, 3@85%, 5+@85%. Rest 2-3:00.

*Take 3-4 sets to work up to 75% performing triples then start your work sets.

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

Beginners: Up to heavy 3 is comfortable. Rest 90s-2:00.

Metcon

Metcon (Time)

3 RFT:

25 Wallballs (20, 14)

50 Double Unders

25 SDHP (53, 35)

L3: (45, 25) (30 DU’s)

L2: (14, 10) (1:00 of attempts) (35, 20)

L1: (10, 8) (50 Singles) (30, 20)

Extra Credit

Bent-over BB Rows: 3 x 10-12. Rest 60s.