Join us Thursday night at 6pm for the live announcement of the final workout of the 2018 Open, 18.5. Then, just like the other weeks, we’ll have some Pyro athletes crushing it right after the live announcement to start the festivities. We’ll be running heats Thursday night, Friday all day and Sunday. Lots of opportunities to get it done. It’s the last one, let’s do this!!!
Skills
Rope climb
10min EMOM
1 rope climb
5 handstand push ups
Note: No specifics on the movements, pick something challenging for you. Rope climbs can be just working on your wraps or go leg less. The handstand push ups can be just kicking to the wall inverted go with ring handstand push ups. Just ideas!
METCON
For time:
40 cals row
30 bodyweight bench press
20 strict chest to ring pull ups (false grip anyone?)
Note: This workout will be challenging equipment wise so we’ll have to have a scattered start and adapt for the bench press. We could also have some starting at the pull ups, then the row and finish with bench. The bench press should take some time, just a heads up. For those going Rx, try to maintain the order of the movements
One more week of the Open and then we go back to normal! Well, kind of, we have a lot of exciting stuff in the pipeline that we’ll be sharing with you shortly. Make sure to mark your calendar. CrossFit Pyro is way more than just a world class training facility, we’re a team, a community, a group of like minded people that all share the same goal, to be healthy and fit, to ignite our potential! We strongly encourage you to be part of all these things. BOOM!
HEADS UP: There will be no classes at 7pm as we’ll be running Fundamentals. This session is for everyone, new at Pyro or current members. Fundamentals allows us to focus on all the small details and nuances of the movements that we usually don’t really covert in regular classes. More importantly, the format is meant to be more personal so we can go see everyone and make sure the movements are done right. If you’re a member of Pyro, you should take our fundamental sessions. Today, we’ll be focusing on the 9 fundamental movements: squat, front squat and overhead squat, the press, push press and push jerk, the deadlift, sumo deadlift high pull and the medicine ball clean. See you there
Strength
5 sets
3 front squats + 1 jerk
Note: 3 second pause at the bottom of the squat
METCON
8min AMRAP
8 kettlebell swings 70/53
8 knees to elbows
Weightlifting
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Snatch
1-1-1-1-1-1-1
Double overhand deadlifts
5-5-5-5-5
For time:
50-40-30-20-10
Cals air bike
GHD sit ups
Note: BADABINGBADABOOM!
Join us Thursday night for the live announcement of 18.5, the last workout of the Open. Top athletes of the their regions (Only the top 5 in Canada West) will advance to the Regionals then only the top athletes of the regionals advance to the CrossFit Games. Masters and teens also have their own “regionals” or qualifier if you will. Those reaching top 200 worldwide will get an invite to the age group online qualifier (AGOQ) where the only the top 20 will go the CrossFit Games. The AGOQ is similar to regionals and the open where 5 workouts will be announced on the Thursday night and athletes have until Monday 6pm to perform ALL the workouts and submit their scores. So exciting!!
Reminder: Pyromania III is CrossFit Pyro’s very own CrossFit competition. Same sex partners, everyone, Firebreathers and masters divisions, swimming, running, weightlifting, classic CrossFit and everything in between. This is an event for everyone and absolutely everyone should do it. Find a partner and sign up here:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439?aff=eac2
Skills
The snatch
METCON
For time and load:
21-15-9-6-3
Dumbbell thrusters 50/35
Chest to bar pull ups
Time cap: 15min
Then
With the remaining time, find your 1 rep max snatch
Note: If you finish the METCON at 6:00 minutes, you have 8 minutes to find your 1 rep max snatch. You can have the bar preloaded prior to start the METCON.
If you’ve never done “FRAN” before, do this instead. Use the same time cap and do the Snatch after as well. “FRAN” or today’s workout is meant to be short and intense, scale accordingly, nobody should cap this workout and have no time for the snatch. If you’re not sure how to scale, make sure to ask your coach. Time domain for the METCON or “FRAN” should be around 6 minutes.
“FRAN”
For time:
21-15-9
Thrusters 95/65
Pull ups
Time cap: 15min
Then
With the remaining time, find your 1 rep max snatch
Friendly reminder: Don’t forget to sign up for your heat on RhinoFit. To all of you doing 18.4 today, do your best, stay focus and crush it. Make sure to familiarize yourself with all the standards, especially with the new measurements for the handstand push ups.
Only one more week and then we’re moving forward with our programming. Lots of cool stuff planned, like a full Hatch squat program, new weightlifting cycle, new gymnastics cycle, all leading up to specific future events like the “age group online qualifier” (AGOQ), Regionals (yes, we’ll be doing the full Regionals weekend at Pyro), Pyromania III, The CrossFit games (yep, we’ll also be doing some of the games workouts), 2018 Pyro Olympic lifting meet, the 2018 Pyro challenge of the year (a sprint triathlon), the team series, Battle Royale II, Rogue liftoff and more…
18.4
Rx
For time:
“DIANE”
21-15-9
Deadlifts 225/155
Handstand push ups
Then
21-15-9
Deadlifts 315/225
50ft Handstand walk
18.4
Scaled
For time:
21-15-9
Deadlifts 135/95
Hand release push ups
Then
21-15-9
Deadlifts 185/135
50ft bear crawl
Gymnastics
Skills
Handstand push ups
Pistols
10min EMOM
4 false grip ring rows
4 pistols
METCON
10min AMRAP
4 ring push ups
12 box jumps 24/20
24 walking lunges
Weightlifting
Snatch complex
5 sets
1 snatch deadlifts
1 snatch pull
1 hang power snatch
1 hang snatch
1 snatch
Clean and jerk complex
5 sets
1 clean grip deadlift
1 clean pull
1 hang power clean
1 hang clean
1 jerk
Acc work
Crossover symmetry
3 movements 3×10
Firebreathers
For time and load:
21-15-9-6-3
Dumbbells thrusters 50/35
Chest to bar pull ups
14min time cap:
With the remaining time, find your 1RM snatch
Note: KABOOM!
Congratulations to all the athletes that did 18.4 tonight!!! So inspiring to see all of you pushing it!!! We’ll be running heats all day starting at 0530 all the way until 9pm. Make sure to sign up on RhinoFit. Now, crush it!!
18.4
Rx
For time:
“DIANE”
21-15-9
Deadlifts 225/155
Handstand push ups
Then
21-15-9
Deadlifts 315/225
50ft Handstand walk
18.4
Scaled
For time:
21-15-9
Deadlifts 135/95
Hand release push ups
Then
21-15-9
Deadlifts 185/135
50ft Handstand walk
Pro tip: Don’t be afraid to cut your rep scheme short, come off tension and make some reserve for the handstand push ups/hand release push ups. Once you start failing on those, it’s really hard to come back at it, don’t push to failure. Other than that, there’s not much to it. At the end of the day, this workout is more about your capacity at doing handstand push ups.
Join us tonight at 6pm for the live announcement of 18.4 and watch the Pyro athletes Matt, Stephen, Derek and Aaron going head to head in a battle to the death. Just kidding, not to the death but they will push really hard!
Reminder that we’ll be running heats for 18.4 Thursday night after the battle, Friday all day as part of our regular programming and Sunday at 9/10 and 11. Make sure to sign up on RhinoFit. This is going to be epic!!
METCON
For time:
100 cals row
100 double unders
50 overhead walking lunges 45/35
50 dumbbell snatch 50/35
25 knees to elbows
25 push press 115/85
Note: BOOM!
Weightlifting
10 rounds for time:
1 power clean
3 front squats
Bar at 225/155
Note: Just like Tuesday’s with the snatch, you can squat clean the 1st rep but you still need to do 3 front squats after. So total of 30 front squats
Join us Thursday night at 6pm for the live announcement of 18.4. Apparently, it’s going to be special! This will be followed by the ultimate battle between Pyro athletes. Athletes to be announcement shortly. Again, this week we’ll be running heats Thursday night, Friday all day and Sunday. You can sign up online on RhinoFit. Make sure that you sign up, priority will be given to those signed up. Keep pushing forward, only 2 workouts to go!
Strength
Back squats
3-3-3-3-3
Note: 3 seconds pause at the bottom
METCON
6min AMRAP
10 kettlebell swings 53/35
10 sit ups
Rx+
6min AMRAP
10 hang power snatch 75/55
10 GHD sit ups
Another awesome competition coming our way, the CanWest games registration went live. Looks like this year is going to be a blast. We’ll talk more about it in the next couple of days, for now, let’s focus on the Open. Here’s the link to check it out:
https://john40e6bb.clickfunnels.com/canwestgames
Mobility 5-10min
1 dumbbell overhead squat
Overhead squat (PVC pipe or empty barbell)
Note: Work on your mobility, the weight is irrelevant, open up the shoulders
METCON
15min AMRAP
15 wall balls 20/14
10 box facing burpees 24/20
5 pull ups
Pro tip: GO ALL OUT!
Maintenance
Stretch and roll 10min
Weightlifting
10 rounds for time:
1 power snatch 185/125
3 overhead squats
Note: You can power snatch or squat snatch but you still have to do 3 overhead squats no matter what. 30 overhead squats total. Scale the weight accordingly
