METCON
12min AMRAP
100ft bear crawl
10 knees to elbows
10 handstand push ups
Mandatory maintenance/mobility (sorry you won’t get out of this)
5min full body roll
10min stretch (remember the official Pyro stretch routine?)
Note: Basically stretch from head to toes, neck, shoulders, trunk, hips, hamstrings, quads, calves for example
Pyro weightlifting
5 sets
1 power clean + 1 push press
5 sets
1 squat clean + 1 push jerk
Split jerk (from the rack)
1-1-1-1-1
Back squat
1-1-1-1-1
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals row
Scaled
15min AMRAP
19 wall balls 14/10
19 cals row
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Hang clean and jerks
3-3-3-3-3
*No drops
Gymnastics
Strict handstand push ups 3xmax
Core
3 sets
15 GHD sit ups
15 back extensions
Workout 1:
5 rounds for time:
20 cals row
20 GHD sit ups
then immediately into
Max handstand walk in 2min
Workout 2:
5 rounds for time:
20 cals bike
20 back extensions
Then immediately into
Max handstand walk in 2min
Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Workout 1:
“JERRY”
For time:
1 mile run
2K row
1 mile run
Workout 2:
“GRIFF”
For time:
800m run forward
400m run backward
800m run forward
400m run backward
Workout 1:
For time:
5k run or row
Post times in comments
Workout 2:
For time:
21-15-9
Cals bike
12-9-6
D-ball cleans 100/70
