Floaters
Wod 1:
10 rds for time:
100m swim
1min rest btw rds
Wod 2:
10 rds for time:
15 cals bike
1min rest btw rds
Acc work
Monday
Pull up complex till failure (3 sets)
Wide Grip
Narrow Grip
False Grip Pull up on rings
(60 second rest between each set, two minutes between each round)
EM4M
Hollow holds 30 seconds
Wednesday
EM4M
25 Banded Pull Through (use a heavy band, work on hip hinge and driving the hips. Squeeze glutes at top of hop extension)
E3M9M
10 Knees To Elbow
8 Pistols
6 HSPU
(Scale reps and movements to give your self 1:1 work rest ratio)
E2M8M
10 DB Step Up (each leg)
Friday
10-8-6-4-2-4-6-8-10
Ring Dips
Ring Rows
T2B
EM4M
20 DB Curls
**Each session starts with 3 minutes of double under work. So time to work at it, if you have double unders, work on breathing and staying relaxed or going for large sets to test your aerobic capacity**
Today, 12pm is the absolute deadline to register for Pyromania and get your free tshirt. We have to do the order tomorrow to make sure we get them on time. We will get some extras but don’t count on this to get yours. They will go first come first serve on the day of the event. Here’s the link to register:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
The track day was so much fun! Awesome people, great workout, perfect weather, got some high jumps in, played volleyball, spikeball. Approximately 20 of us showed up. We wrapped up the day at 3:30. Sweet skills everyone!!
Skills
Double unders
METCON
On a 20min running clock:
“FLIGHT SIMULATOR”
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Rx: Each set must be unbroken, if you trip or stop you have to start the set over
Scaled: Each set can be broken
Scaled option 2: Singles and doubles mixed
Scaled option 3: Single unders
Note: Once you complete the required reps you must come to a complete stop before starting the next set
Then, with the remaining time:
Build up to a 5 rep max hang squat clean
Each part is scored separately
Example: flight simulator 8:40, clean 205
Coach note: This workout is a double edge sword. You want to go fast in flight simulator but risk of tripping and take more time. Also, the faster you go the more time you have to build up your clean. You will have time before the timer starts to set your bar.
**BOOM**
