The 2020 CrossFit Games Open is 1 week away. It’s time to deload, reset and refine our technique. The next 7 days will be about skill development, lighter loads and get the engine ready.

Sign up for the Open here:
www.crossfitgames.com

Pyro athletes registered: 32
Goal: 80

Skills

5 rounds for quality:

30-50 double unders
8 pistols

Note: The Open usually bring one new movement every year. Will the pistols show up this year? Who knows but if it does, we’ll be ready.

METCON

For time:

21-15-9

Deadlifts 225/155
Strict knees to elbows

Time intent: 8-10min

Lite
Deadlifts 185/125
Hanging knee raises

PYRO WEIGHTLIFTING

Hang power snatch
3-3-3-3-3

Snatch high pull @90% or snatch 1RM
3-3-3-3

*No drops

Back squats
3-3-3-3-3

Note: Focus on slow descents and explode up. 3sec down and all out going up. The weight is build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Max unbroken push ups

Weightlifting
Squat jerk 3×5

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD sit ups
15 hip extensions

CrossFit Games Open 12.4/13.3

12min AMRAP

150 wall balls 20/14
90 double unders
30 ring muscle ups

Lite

12min AMRAP

150 wall balls 20/14
90 single unders
30 pull ups

BURN

On a 22min running clock
4min AMRAP
Cals bike

14min AMRAP

14 shuttle runs 25ft
14 burpees over the box
14 abmat situps

4min AMRAP
Cals row

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
Tabata burpees

Weightlifting
Snatch press 3×5

Gymnastics
15 around the world

Core
30 hip extensions

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