The battle Royale is gearing up to be absolutely epic!! Don’t forget to sign up on the sheet by the whiteboard. Who will be the 2018 champion?
22 teams registered for the Festivus Games. Divisions are looking good but we can definitely take more guys in the Novice and Intermediate div. Reminder that the Festivus Games are not just a competition at CrossFit Pyro, you are competing against 8000 other athletes on the leaderboard. In case you didn’t know, the Festivus Games are huge.
Strength
E2M10M
3 deficit double overhand deadlifts
Note: Build to max, feet on 25lbs plates or 2inches, touch and go only, no drops or regrip at the ground
METCON
3min AMRAP
30 med ball cleans 20/14
Max handstand walk (5ft increments)
2min rest
3min AMRAP
30 med ball cleans 20/14
Max handstand walk (5ft increments)
Note: 5ft = 1 rep
Scaled: No increments required but every 5ft still equals 1 rep
25ft sections, 1 full length = 5 reps
The goal is to get approx 2 minutes of handstand walk with elevated heart rate and the tight timeframe
Lite/Beginners
Deadlifts
No deficit, any grip and no time frame. Focus on technique and proper form
METCON
3min AMRAP
30 med ball cleans 20/14
Max bear crawl
2min rest
3min AMRAP
30 med ball cleans 20/14
Max bear crawl
Note: 5ft = 1 rep
25ft sections, 1 full length = 5 reps
Weightlifting W2D2
Snatch
5×3
Snatch pulls @110% of 1RM
4×3
Front squats
5×3
Note: All working sets above 60% of 1RM
