Blackout 6 week cycle November 12th to December 20th
Pyro Berserker challenge starting January 6th to February 13th (6 weeks)
Strength
Hang squat clean
2-2-2-2-2-2-2
Note: No drops, build to max
Finisher
1min AMRAP
10 burpees then max double unders
Pyro weightlifting
Power snatch
5-5-5-5-5
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata air bike
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
10 around the world
“ERIN”
5 rounds for time:
15 dumbbells split cleans 50/35
21 pull ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
“HERO DOUBLE FEATURE”
Teamwod
“HORTON”
Teams of 2
9 rounds for time:
9 bar muscle ups
11 clean and jerks 155/105
50yrs buddy carry
**Share the reps as needed
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
BURN
“WESTON”
Five rounds for time:
Row 1000 meters
200 meter Farmer carry, 50/35 pound dumbbells
50/35 pound dumbbell Waiter walk, 50 meters, Right arm
50/35 pound dumbbell Waiter walk, 50 meters, Left arm
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
“HERO TRIFECTA”
Gymnastics
“Adrian”
Seven rounds for time:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24
Weightlifting
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 155/105
Firebreathers
“STEPHEN”
For time:
30-25-20-15-10-5
GHD sit-up
Back extension
Knees to elbow
Stiff legged deadlift 95/65
Third Battalion, Princess Patricia’s Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan.
He is survived by his parents, Fred and Moureen; and sister, Kelly.
CrossFit Games Open 20.5
For time:
40 ring muscle ups
80 cals row
120 wall balls 20/14
*Partition as needed
Tie break: Time after the row and wall balls
Time cap: 20min
Scaled
For time:
40 pull ups
80 cals row
120 wall balls 14/10
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata bike cals
Weightlifting
Panda pulls 3×5 (snatch grip)
Gymnastics
15 low rings muscle up transitions (good warm up for 20.5)
Core
30 hip extensions
Skills
10min EMOM alt min
1 pegboard/rope climb ascent
25ft handstand walk
Note: This is a skill session, take each skill from where you’re at and improve. Same goes the other way, if you’re consistent with 25ft handstand walk, add obstacles.
METCON
For time:
100 double unders
10 dumbbells step overs 50/35 24/20
80 double unders
8 dumbbells step overs 50/35 24/20
60 double unders
6 dumbbells step overs 50/35 24/20
40 double unders
4 dumbbells step overs 50/35 24/20
20 double unders
2 dumbbells step overs 50/35 24/20
Health
Single unders
Dumbbells step overs 35/20 20
Pyro Weightlifting
Muscle clean + press
1-1-1-1-1
Power clean + push press
2-2-2-2-2
Squat clean + jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Dumbbells shoulder press 3×8
Conditioning
Barbell thrusters 3xmax
Weightlifting
Pendlay rows 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“HEPHAESTUS”
For time:
20 bar facing burpees
20 power snatch 135/95
20 bar facing burpees
20 clean and jerks 135/95
20 bar facing burpees
20 clusters 135/95
20 bar facing burpees
Health
Bar at 75/55
BURN
20 min EMOM alt min
Row or bike cals
Rest
Score is total cals total
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
30 inverted burpees
Weightlifting
Clean grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
50 back extensions
“People do not decide their futures, they decide their habits and their habits decide their futures”
Strength
Back squats
5-5-5-5-5
METCON
For time:
40 wall balls 20/14
40 alternating dumbbell snatch 50/35
40 abmat situps
40 ring push ups
40 abmat situps
40 alternating dumbbell snatch 50/35
40 wall balls 20/14
Health
Wall balls 14/10
Dumbbell snatch 35/20
Abmat situps
Push ups
Time cap: 16min
Pyro weightlifting
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Note: Drop allowed but keep the doubles and triples close to each other. Each set is build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
300 double unders AFSAP
Weightlifting
Hip snatch
3-3-3-3 (light and snappy)
Gymnastics
20 low rings muscle up transitions
Core
Plank hold 1min
Side plank hold right 1min
Side plank hold left 1min
“RHINOCEROS”
3 rounds
1min of each movement
Sled push 25ft 235/170
Strict handstand push ups
Devil’s press 50/35
Strict pull ups
Front rack lunges 25ft 53/35 x2 kettlebells
1min rest
Score is total reps for all 3 rounds combined
Health
Push ups
Sled push (just the sled)
Devil’s press 35/20
Ring rows
Front rack carry 35/16 x2 kettlebells
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 cals bike
Weightlifting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
50 GHD situps
