Strength
Front squats
5×1
*3sec pause at the bottom*
METCON
12min AMRAP
50 box jumps 24/20
40 abmat sit ups
30 wall balls 20/14
20 kettlebell swings 70/53
10 wall climbs
Note: If you finish the 10 wall climbs, go back to the box jumps
The accessory work will be posted with the daily post. This is meant to be done on your own as an extra warm up piece for your wods, effective cool down after the wods or simply as extra work daily. This is also meant to build core strength, reinforce the shoulders, develop skills and technique. The acc work will be tying in with the regular programming and everything else so we don’t overuse joints and muscle groups.
Acc work
Crossover symmetry (Refer to chart)
3 sets of each
Row
Reverse fly
Pull down
30 PVC pipe squat snatch
Note: Make each rep like it’s a 1RM, reinforce good motor patterns
Not for time: 50 GHD sit ups
BLACKOUT is officially the CrossFit Pyro programming. CrossFit, Weightlifting, Accessory work, Floater wods, Mobility and Maintenance, Nutrition, beginners to elite athletes, kids and teens program, everything will be delivered to you by email daily, in your inbox in a nice convenient format. We will continue to offer our programming on the website and the FB community group but we wanted to reach more of you. If you do not wish to receive the daily emails, just unsubscribe, it’s all good. Our programming is special, we spend a lot of time to deliver the best CrossFit and general fitness program possible. We have a huge passion for it and we wanted to give it an identity. So here it is, the BLACKOUT PROGRAMMING
METCON (Weightlifting W2D4 incorporated)
8min to find 1RM snatch (any style)
then
4min AMRAP
8 burpees over the bar (not bar facing)
4 cleans (any style) at your 1RM snatch
then
8min to find 1RM clean (any style)
then
4min AMRAP
8 burpees over the bar
4 deadlifts (at 1RM clean)
Note: The 8min to find your max is meant to give you a short timeframe and limit how much you can build up to. With the holiday last week, it was hard to put in the 4 days of weightlifting so we made D4 a mix heavy lifting and conditioning, classic CrossFit if you will and still allow you to do good heavy singles.
Scoring: Your score is your 1RM snatch + 1RM clean + reps in both AMRAP all combined
Full details on the kids/teens Pyro program very soon. Next-Generation 07-13 and Next-Generation 14-17. Stay tuned
Good luck to all the Pyro athletes competing at the Rocky Mountain Crusher. Have fun!!
The Granite Games is now officially a CrossFit sanctioned event
“TRIFECTA”
Gymnastics
Accumulate 2min of Hollow body
Accumulate 2min of Arch position
Ring series x5
Rings approximately at hip level
Not for time:
30 ring muscle up transitions (low rings)
METCON
4 rounds for time:
12 pistols
9 V-ups
6 ring push ups
Weightlifting W2D3 (Day 4 is Sunday)
Power snatch
5×3
Power clean + push jerk
5×3+1
Note: Perform 3 power cleans then go push jerk for the last rep
Overhead squats
5×3
Firebreathers
“Rocky Mountain Crusher for all”
Pyro is a community, we’re team, if some of us are doing something, we’re all doing it. We don’t have the full details on the workouts yet so they have been altered to fit at Pyro
Team of 2
For time:
WOD 1:
As a relay
21-15-9
Dumbbell snatch 50/35
Dumbbell squat (Single arm, dumbbell at or above shoulder) 50/35
Note: Partner 1 goes and then partner 2
1mile run (Pyro mile)
WOD 2:
4 rounds for “DT” (2 rounds each alternating)
12 deadlifts 155/105
9 hang power cleans 155/105
6 shoulder to overhead 155/105
1mile run (Pyro mile)
Are you ready to go BLACKOUT? More info very soon, stay tuned
Strength/Skills
Snatch complex
E2M12M (6 sets)
1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Note: Replace the snatch balance snatch for an overhead squat if necessary. Build up to max
METCON
10min AMRAP
8 overhead squats 95/65
8 toes to bar
50 double unders
Note: Similar to Tuesday’s workout, the clean and jerk complex is now a snatch complex and the METCON is the same rep scheme but with overhead squats and toes to bar. Good times guarantee. Can you match your Tuesday’s score?
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
Skills
Kick up/Kip up
Note: See attached video for tuturial
METCON
For time:
Buy in: 500m row
then
5 rounds
15 burpee box jump overs 24/20 (box facing)
12 kettlebell snatch (6 per side) 53/35
9 ring dips
Buy out: 500m row
Maintenance/Mobility
ROMWOD short version
Battle Royale sign up sheet is by the whiteboard. Absolutely free!!! Let’s do this
The apparel order sheet is also by the whiteboard, if you want anything, please put your name down with your size. We have tshirts, tank tops, sweat pants, tuques, shorts, parkas, hoodies. We’ll be getting some extras but will be very limited
Strength/skills
E2M12M (6 sets)
Clean and jerk complex
1 power clean
1 hang squat clean
1 front squat
1 jerk (push or split)
Note: Build to max. We’ll be doing a similar complex for the snatch later this week
METCON
10min AMRAP
8 front squats 135/95
8 knees to elbow
50 double unders
Lite/beginners
Technique/skills
5 sets (No time frame)
1 power clean
1 hang squat clean
1 front squat
1 jerk (push)
METCON
10min AMRAP
8 goblet squat 53/35
8 knee raises
50 single unders
Weightlifting W2D1
Clean and jerk
5×3+1
Note: Build to max for the day
Clean pulls
4×3
Note: Aim for 100% or 110% of 1RM clean and jerk
Back squats
5×5
Note: All working sets above 60% of 1RM
Friendly reminder: Please make sure you do your absolute best to sign up for classes. Especially for the 5 and 6pm on week nights. Also, if you are signed up but can’t come to class, please remove your name from the reservation list. Reservation is capped to 15 but, 10 is optimal for attendance. Last thing we want to do is prevent you from coming at the time you want to workout. So, if the only time you can come is full, still come but keep in mind that if everyone does that, gear and space will be limited and ultimately, coaching gets harder. Starting next week, you will see double up coaching on busy times to offer the best possible coaching to you. 7pm on most nights is quiet, let’s fill this class up, lots of room, you’ll get the best coaching and it will clear the other classes a bit.
Next fundamentals is next week, Wednesday September 12th at 7pm for about 1hr and 30min. Fundamentals are included in your membership, if you haven’t taken our fundamentals, please do your best to attend. Lots valuable information super important for your fitness journey. Look for it on Rhinofit and reserve your spot
Lots of new members have joined Pyro recently, if you’re in a class with somebody you don’t know, go shake hands and present yourself. Everybody is welcome at Pyro and it starts with you, our community
You guys rock!
Floater workouts
Floater 1
For time:
50 handstand push ups
Floater 2:
For time:
Memorial stairs x 10
*start at the bottom, finish at the bottom*
**Weight vest on**
Make sure to let people know when you’re doing it so you’re not alone
Maintenance/Mobility
ROMWOD x2
or
10min stretch x2
Acc work
Monday
Ring Muscle Up Complex (x4)
2 Pullups
2 Muscle Ups
2 Ring Dips
BB Front Rack Lunges 4×10
30-20-10
Weighted Hip Extension (You can hold a DB/KB/plate etc…)
Weighted GHD Situps
200 Double Unders for Time
Wednesday
HSPU Complex (x4)
15 sec hold
1 strict
2 kipping
15 sec hold
Weighted Pullups 4×8
Accumulate 2 Minutes Of L-sit
Crossover Symmetry x2
Friday
Toes-to-Bar Complex (x4)
1 Strict
2 Knees-to-Elbow
3 Kipping-toes-Bar
4 Strict
Accumulate 100ft Handstand walk
*Then 50 Glute Ham Raises For Time
200 Meter Lunge With Weight Vest
*Then 5 Rope Climbs
Classes at 9/10 and Open gym at 11
*BENCHMARK ALERT*
2 options today
“BARBARA”
5 rounds each for time:
20 pull ups
30 push ups
40 sit ups
50 squats
3min rest between rounds
Or
“GARRETT”
3 rounds for time:
75 squats
25 ring handstand push ups
25 L-pull ups
Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
