Exciting times. Testing our max Snatch and Clean and Jerk is finally here. For those following the Pyro weightlifting program, it was built leading to this. Each week was about building strength, explosive power, core stability, getting more comfortable and the bottom of the squat, stronger at the overhead positions and we did everything in between. Combine that with the regular programming, we did everything to get better, now it’s time to figure out where we’re at. Regardless if you signed up with the CrossFit games for the Liftoff or not, you should come and lift, cheer, help with the judging or just hangout. A lot of us are doing it, even our kids will be lifting. You can also perform your lifts Sunday as well as the workout, we have until Monday 5pm to submit our scores. We will gladly accommodate anyone who wants to participate but can’t make it on Saturday or Sunday. You could also do the workout on Saturday, in the end, we all have a busy schedule, we want as many people as possible to participate.
Rogue Liftoff
10min warm up
20min to find max Snatch
20min to find max Clean and Jerk
You can try as many times as you want, the goal is to find your max, no time constraint. Chances are, after 10-15min everyone should have maxed out already. We will group people together sharing the same platforms for maximum fun
How to build up to your max:
Start with a good warm up, row, bike or move around for 2-4min
Grab a PVC pipe and perform a couple pass through, overhead squats or better, do the Burgener warm up
Grab a barbell and start doing a couple reps of the snatch
Start adding weight gradually, for example: Guys, 75/95/115/135/155… depending on your max
Once you get close to your previous max, do smaller jumps, like 5 or 10lbs top
Try to hit your previous max to confirm a solid lift and then smash it. Depending how it feel, go with 2.5lbs, 5lbs or even 10lbs. Be aware of the danger of doing a big jump. If you get greedy and you miss, you might burn yourself out and won’t be able to confirm a lift even if you go back down. As you probably know, 5 to 10lbs more on a lift can make you fail. There will be a bunch of coaches on the floor, coaching and lifting, make sure to ask for advice. PR doesn’t have to be big, any small increment is a huge success.
After you found you snatch, go ring the PR bell
Start the process over for the Clean and Jerk following the same principles except you won’t need a warm up.
