24
Jul
Foundations 3
CrossFit Fireborne – Foundations
Coaching
Intorduction to OH position (PVC) (4 min)
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC Overhead Squats
200M Run/Row
15 AbMat Sit-Ups
Coaching
Press/Push Press/Push Jerk (15-20 min)
Press 5×5
Push Press 5×5
Push Jerk 5×5
Mechanics review with PVC, load if applicable
Coaching
Skill (5min)
Dumbbell Thruster
Metcon
Metcon (No Measure)
10 Min EMOM
odds – 50 singles/20 DU’s (or attempts/cap at :45)
Evens – 8 DB Thrusters (AHAP)
Coaching
Training Habits Lecture
1. Be proactive – warm up! start before class if you need extra time.
2. Log ALL workouts
3. Start slow and maintain perspective