10
Nov

11/11/2016

By: 321go Leave a Comment

CrossFit Fireball – CrossFit

Training Intent

– Week 1 of Speed Front Squats. All sets should be as fast possible.

– Metcon: saving grip on DT is key. Advise people how to do so. Going right from HPC to Jerks will save a lot of time. Challenge yourself with the load you choose.

Warm-up

Warm-up (No Measure)

Barbell Warm-up x 3 sets:

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Jerks

*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.

then,

Glute Activation x 1 sets

Hip circles

– forward x 10 steps

– backward x 10 steps

– laterally x 10 steps

– hip thrusts on floor x 10

– laying clams x 10 ea.

Strength

Front Squat

1) Speed Front Squats: 8 x 3 @60%, every 60s.

– Beg: 5 x 5, adding weight if form permits.

– All sets should be as explosive as possible.

2) Standing Box Jump: 20 Jumps. Rest 30-60s.

– Use one challenging height for all Jumps.

Metcon

Metcon (Time)

“DT”

5 RFT:

12 Deadlifts (155, 105)

9 Hang Power Cleans (155, 105)

6 Jerks (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*Compare to Month 2 of Programming

16:00 Cap

Extra Credit

Single Leg RDLw. Barbell: 3 x 10.

Banded High to Low WoodChop

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