CrossFit Fireball – CrossFit

Training Intent

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

– Metcon: Hero Workout today. On paper doesn’t look too bad but consider overall volume and loading and scale approriately. 20:00 Cap.

Warm-up

Warm-up (No Measure)

3 Sets of:

5 Squat Cleans

5 Burpees

5 Lateral Squats

10 Alt. Step-ups

Rest as needed between sets

then,

Banded Glute Activation

Strength

Back Squat

Back Squat: 5@75%, 3@85%, 1+95%. Rest 2:00

Then 3 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)

“Ship”

9 RFT:

7 Squat Cleans (185, 125)

8 Burpee Box Jumps (30, 24)

L3: (135, 105) (24, 20)

L2: (115, 75) (24, 20)

L1: (95, 65) (20, 15)

Extra Credit

50-100 Banded Leg Curls

3 x 15 Serratus Crunches