The CrossFit total is Sunday. Classes at 9, 10 and 11. The CrossFit total is the combination of your 1 rep max shoulder press, 1 rep max back squat and 1 rep max deadlift
Gymnastics
Skills
The muscle up (bar or rings)
METCON
For time:
30 muscle ups
Weightlifting
Snatch, clean and jerk primer
Snatch complex
E2M10M
1 snatch high pull
1 hang squat snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
E2M10M
1 clean high pull
1 hang squat clean
1 front squat
1 jerk
Note: For both complexes, build up to your max
Acc work
Partner glute ham raises
5-5-5-5
Firebreathers
Partner up!
For time:
100 cals row (while partner holds KB front rack) 53/35 switch as needed
PT 1 100 double unders, PT 2 KB front rack hold) 53/35
PT 2 100 double unders, PT 1 KB front rack hold) 53/35
100ft handstand walk, 25ft sections, each partner does 50ft, 25ft alternating
Note: Cals row, double unders can only be accumulated when the other partner is holding the Kettlebell in the front rack. This workout is part of a workout at the western classic coming up next weekend. Many of us are doing it so it’s a great time to prep and besides, it’s a fun workout
Rest 5min
5 rounds for time:
4 rope climbs (share as needed)
40ft partner fireman drag (20ft each)
10 burpees over the wall 48/40 (5 each)
40 wall balls 20/14 (share as needed but the ball cannot touch the ground, 10 burpees penalty)
There’s no shortage of awesome things happening at Pyro in the near future:
The 2018 Open is approaching soon. It all starts Thursday February 22nd and goes for 5 weeks. Have you signed up yet?
https://games.crossfit.com/
The Festivus Games at Pyro is Saturday April 21st. Here’s the link to register:
Pyromania III tickets are on sale now. 150$ per teams, same sex partners, 6 workouts, 1 final for the top 5 teams per divisions. Male/Female, Firebreathers and Masters 35+ divisions. Friday July 20th until Sunday July 22nd. This is going to be absolutely bananas. Lots of interest already!! Here’s the link to get your tickets:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Warm up
Speed ball
Pull ups 3×5
METCON
Death by jerk (From the ground)
Min 1, 1 jerk
Min 2, 2 jerks
Min 3, 3 jerks
…
…
Bar at 135/95
Continue adding 1 rep every minute until you can no longer perform all the reps in that minute.
As soon as you’re done with the jerk you will enter:
Death by shuttle run 20ft
Min 1, 1 run
Min 2, 2 runs
Min 3, 3 runs
…
…
Continue adding 1 rep (1x20ft) every minute until you can no longer perform all the reps in that minute.
Score is total reps completed
For example: Jerks, 10 min completed (95 reps) plus 9 reps (9 reps in the round of 11) = 104 reps (95+9)
Then 10min flat of shuttle run = 95 so the total score for this athlete is 104+95= 199 reps
Pro tip: As soon as you’re done with the jerks, make sure to note your score somewhere on a board or a piece of paper as you will start the shuttle run right away. Chances are you might forget how many reps you did.
Note: This is going to be awesome!!!
Strength
Hang squat snatch
1-1-1-1-1-1-1
METCON
6 rounds for time:
5 power snatch 135/95
10 pistols
Scaled
6 rounds for time:
5 power snatch 95/65
10 box step ups 24/20
Firebreathers
6 rounds for time:
5 power snatch 165/115
10 pistols
Weightlifting
Last day of testing for this cycle. Time to see where you’re at. Saturday will be a fun weightlifting day to conclude this cycle. New cycle starting next week
Clean and jerk primer
Clean and jerk
1-1-1-1-1-1-1
Acc work
Bench press
10-10-10
