CrossFit games open 12.2
10min AMRAP
30 snatch 75/45
30 snatch 135/75
30 snatch 165/100
Max snatch 210/120
Scaled
30 snatch 75/45
30 snatch 95/65
30 snatch 115/85
Max snatch 135/95
Reminder: Join us Sunday December 24th at 0900 and 1000 for the Pyro wod gift exchange. Don’t forget to bring your wrapped wod box!
Strength
Jerk
3-3-3-3-3
METCON
8min AMRAP
5 shoulder to overhead @60% of heaviest triple jerk
10 toes to bar
Note: Score is the combination of your heaviest triple and score in the AMRAP. Ex: 175lbs in jerk, 75 reps in AMRAP= 250
WEIGHTLIFTING
Clean and jerk skills work primer
Cleans
3-3-3-3-3
Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4
Acc work
Dumbbells press
5-5-5
Dumbbells bent over row (per side)
10-10-10
Weighted hip extensions
10-10-10
Strength
Squat cycle W5D2
6 sets
3 front squats
6 back squats
@72%
Coach note: We’ll be past halfway, almost there, hang tight, it’s gonna be worth it
METCON
For time:
50-40-30-20-10
Double unders
5-4-3-2-1
Ring muscle ups
Challenge: All unbroken!
Scaled
50-40-30-20-10
Single unders
5-4-3-2-1
Banded pull ups (challenging)
If scaling, you shouldn’t be able to do all the reps unbroken, it must be challenging so that you have to break to doubles or even singles.
Pyro Christmas WOD exchange is Sunday December 24th at 9 and 10. Write down a workout on a piece of paper, put it in a box, wrap it and bring it to Pyro at one of the classes. We’ll draw names randomly, you get to pick a box and unwrap it. You could also just pick a box and exchange it with somebody that picked before you. Then once everybody got their WOD we’re all going to do it together. That might be a logistical nightmare but it’s gonna be all for fun!! Pyro feels really generous this year and will be giving away a lot of WODs haha
Strength
Power clean (not touch and go)
3-3-3-3-3
Aim for the same as last week or above
METCON
For time:
30 handstand push ups
30 box jumps 30/24
30 chest to bar pull ups
30 kettlebell swings 70/53
Weightlifting
Snatch skill work primer (warm up and technique)
Power snatch (not touch and go)
3-3-3-3-3
Snatch (not touch and go)
3-3-3-3-3
Note: For both the power snatch and the snatch, do not max out, reinforce proper mechanic. Aim for a 85-90% of 1RM
Snatch pull on a riser @100% of 1RM snatch
4-4-4
3 sets
5 snatch push press + 1 overhead squat
Acc work
GHD sit ups
10-10-10
Hip extensions
15-15-15
For time:
21-15-9
Dumbbell thrusters 50/35
Cals air bike
Pyro WOD exchange Sunday December 24th at 9 and 10. Come up with a workout, put it in a box, wrap it and bring it over. We’ll draw names randomly and you’ll get to choose between picking a new box under the tree or exchanging with somebody that picked before you. Then we get to do the workouts after. Workout need to be short, fun and creative. This is going to be super fun!!
Pyro holiday hours:
Monday December 25th, closed (rest day)
Tuesday December 26th, 9am, 10am classes and 11am open gym (Special boxing day WOD for the classes)
Sunday December 31st, 9am, 10am classes and 11am open gym
Monday January 1st, closed (rest day)
Tuesday January 2nd, normal hours resumed
Strength
Squat cycle W5D1
6 sets
3 front squats
6 back squats
@ 76% or 1RM front squat
METCON
Festivus Games holiday WOD
2 rounds for time:
12 burpees
23 cals row
20 situps
17 push ups
Note: Sit ups are full, shoulders past hip crease, upright torso (regular standard), push ups must be with straight line with legs and torso, chest to the ground and arms fully extended at the top. This is a quick workout, aim for 5-10min top. Make sure to take pictures and post it on instagram with the hashtag #festivuswod. You could win prices like an assault air bike!!
“HIDALGO”
For time:
2miles run
Rest 2min
20 squat cleans 135/95
20 box jumps 24/20
20 overhead lunges steps 45/35
20 box jumps 24/20
20 squat cleans
Rest 2min
2miles run
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
The gofundme campaign for the AED is going strong. At the time of this writing we’re at 865$, well past half way. Let’s do this! Here’s the link to donate:
https://www.gofundme.com/an-aed-can-save-your-life
Gymnastics
Pull up development (beat swing, kipping, butterfly)
Conditioning
6 strict pull ups then max effort active hang
then
8 ring dips then max effort ring support hold
then
10 strict handstand push up then max effort handstand hold
Rest 30 seconds and repeat
Scale each movement as needed, lower the reps if necessary or modify the movement. Pull ups can be negative pull ups, negative ring dips and same for handstand push ups
Weightlifting
Snatch and clean and jerk skills primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
5-5-5
Acc work
Dumbbell press
5-5-5
Hip extension
10-10-10
Firebreathers
“SCOTTY”
11min AMRAP
5 deadlifts 315/225
18 wall balls 20/14
17 burpees over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
Strength
Power cleans
3-3-3-3-3
Note: Sets have to be touch and go. You can rest at the shoulders or hip put as soon as you hit the ground you must take off right away. Catch must be above parallel
METCON
12min AMRAP
10 shuttle runs 25ft (ground touch at each lines)
8 power snatch 95/65
6 overhead squats 95/65
Score is your heaviest touch and go power clean triple + reps from the AMRAP combined
Skills/warm up
Jerk
Strength
Jerk
3-3-3-3-3
METCON
For reps:
3min AMRAP
Wall balls 24/20
3min rest
3min AMRAP
Box facing burpees 24/20
3min rest
3min AMRAP
Toes to bar
Score is total reps + heaviest jerk triple
WEIGHTLIFTING
Clean skills work primer
Cleans
3-3-3-3-3
Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4
Acc work
Barbell good mornings
5-5-5
Pendlay rows
5-5-5
GHD situps
10-10-10
