Strength
Power clean + push jerk touch and go
5-5-5-5-5
Barbell split jerks
5-5-5
METCON
For time:
21-15-9
Deadlifts 225/155
Bar facing burpees
Scaled
For time:
21-15-9
Deadlifts 155/105
Bar facing burpees
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Clean grip sots press 3×5
Gymnastics
Accumulate 1min of ring support
Core
GHD dumbbell press 3×10
Strength
4 sets
7 front squats
13 back squats
*Load at 55% of 1RM front squat
METCON
10min AMRAP
5 strict pull ups
10 push ups
15 box jump overs 24/20
Lite/Beginners
10min AMRAP
5 ring rows
10 knee push ups
15 step overs 24/20
Rx+
10min AMRAP
5 L-pull ups
10 ring dips
15 box jump overs 24/20
Accessory work
Shoulders of steel
Banded KB overhead walk 4x20ft
Weightlifting
Pause split jerks 3×5
Gymnastics
Accumulate 1min of front planche
Core
Side plank 4x30sec each side
Strength
Touch and go power snatch
5-5-5-5-5
Barbell snatch balance
5-5-5
METCON
CrossFit Games 13.4
7min AMRAP
3 clean and Jerks 135/95
3 toes to bars
6 clean and Jerks 135/95
6 toes to bars
9 clean and Jerks 135/95
9 toes to bars
…
Continue increasing reps by 3 each round until time is complete
Lite/Beginners
7min AMRAP
3 clean and Jerks 95/65
3 knee raises
6 clean and Jerks 95/65
6 knee raises
9 clean and Jerks 95/65
9 knee raises
…
Continue increasing reps by 3 each round until time is complete
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3
Gymnastics
Strict chest to bar pull ups 3×8
Core
3 rounds
20 GHD situps
20 back extension
10sec L-sit hold
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future: **Updated March 31st**
April
Wednesday April 3rd to 8th, Rogue Invitational online qualifier
Thursday April 4th to 15th, Canwest individual online qualifier
Thursday April 25th to May 8th, Canwest teams online qualifier
Saturday April 27th, 8am to 4pm, The Festivus Games, mixed pairs, novice/intermediate teams, 150$ per teams. Here’s the link to register:
May
Friday May 10th, Calgary Affiliate championship, Trio Males and Females, Elite, Rx and scaled, only one team per division
Swimming clinics
Weightlifting classes back on the schedule
CrossFit Endurance classes
July
Pyromania IV, July 19/20/21
Canwest games, July 27/28/29
August
TBA
September
Battle Royale III
October
CrossFit Games Open
7/13 squat cycle
10 weeks
2x per week
Based on your max front squat
For the 1st and 2nd week, perform 7 front squats at the set percentage then immediately perform 13 back squats. There will be different rep scheme for the following weeks. The spreadsheet will be shared on the community group, CrossFit Pyro and on the Blackout facebook page. If you don’t have access to the spreadsheet on those platforms, send us an email and we’ll send it to you. This is a very effective and challenging squat program that will guarantee you gains for both the front and back squat. Not only building strength but also muscle endurance, reinforcing your joints and ligaments. This will help you getting better at any sports or activities. Building leg strength and muscle endurance will help you become a better runner even though it might not seems related directly. The best way to do this program is to get the spreadsheet, punch in your max front squat and the sheet will automatically fill in your weights throughout the cycle. Days will change from week to week and we’re aware some of you might miss a day here and there. By having the spreadsheet with you already, you know what you’ll have to do so get it done in open gym hours or other means. Chances are day 1 or each will be done either Monday or Tuesday with day 2 Wednesday, Thursday or Friday. We’ll try to avoid doing on Fridays to leave the body in better shape for the Trifecta Saturdays.
Also tied in with the squat cycle is a 10 week weightlifting cycle. This is all within the regular programming so you can expect at least a snatch and a clean and jerk strength component per week. Keep in mind that this is a weightlifting cycle geared towards CrossFit so we’ll see some lighter loads with barbell cycling as well as building for maximum load.
BOOM!
Strength (25min)
4 sets @60% of 1RM front squat
7 front squats
13 back squats
METCON (10min)
Rx
For time:
50 double unders
21 handstand push ups
50 double unders
15 handstand push ups
50 double unders
9 handstand push ups
50 double unders
Scaled
For time:
50 single unders
21 push ups
50 single unders
15 push ups
50 single unders
9 push ups
50 single unders
Rx+
For time:
50 zeus double unders
21 deficit handstand push ups 4/2
50 zeus double unders
15 deficit handstand push ups 4/2
50 zeus double unders
9 deficit handstand push ups 4/2
50 zeus double unders
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Barbell sotts press 3×5
Gymnastics
Strict ring dips 3×8
Core
50 GHD sit ups
