Berserker challenge week 3
“VALKYRIE”
In Norse mythology, a valkyrie (from Old Norse valkyrja “chooser of the slain”) is one of a host of female figures who decide who will die in battle. Selecting among half of those who die in battle (the other half go to the goddess Freyja’s afterlife field Fólkvangr), the valkyries bring their chosen to the afterlife hall of the slain, Valhalla, ruled over by the god Odin.
Death by
2 devils press 50/35
4 dumbbells thrusters 50/35
6 shuttle runs 20ft
Timecap: 15min
Note: For this workout, you will perform all the movements every minute on the minute until you can no longer complete all the reps within the timeframe. If you reached 15min, you have completed the workout and outlive the Valkyries. For scaling, aim for a rep scheme and weight that will allow you to reach approximately 10min. But obviously, you want to aim for 15min and come out alive.
Health
Dumbbells at 35/20
Pyro weightlifting
“FORGED BY FIRE” W3D2
Primer
Snatch grip sot press
5-5-5-5-5
Note: Fixed weight, focus on form, good strong position
5 sets
3 muscle snatch + 3 overhead squats
Note: Build up to max
Squat snatch
3-3-3-3-3
Note: Build up, touch and go only, no drops
Snatch pulls @110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10 rounds
10/7 cals bike
5 burpees
Gymnastics
False grip strict chest to ring pull ups 5xmax
Note: Hollow body position, strong core engagement
Core
Low ring in/out 5×8
Maintenance/mobility
ROMWOD
Berserker challenge
Week 3
Workout 12
1 rep max snatch
Note: Any style. Muscle snatch, power snatch, squat snatch all allowed. The lift must be from the ground to overhead in one motion. *Hip or hang snatch not allowed
METCON
“ISABEL”
For time:
30 snatch 135/95
Health
95/65
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
100 cals air bike moderate pace
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Handstand hold 1min
Core
50 GHD sit ups
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
Teamwod
10min to find:
5RM front squat from the ground
Each athlete have their own bar. Start with an empty bar
Then, immediately into:
8min AMRAP
8 synchronized deadlifts at your 5RM front squat
8 synchronized toes to bar
Score is total weight plus reps completed
BURN
“FURNACE”
3 rounds for reps:
1min cals row
1min cals bike
1min box jumps 24/20
1min kettlebell swings
1min wall balls 20/14
1min rest
Score is total reps completed for all the movements combined
“TRIFECTA”
Gymnastics
Primer
7 sets of ring series
1 set is right/left up, both arms up, right/left side, both arms side
10 negative iron cross and hold
10min EMOM alt min
5 low ring muscle ups
4 strict toes to bar
METCON
For time:
21-15-9
Box jump overs 30/24
Ring push ups
Pyro weightlifting
“FORGED BY FIRE” W2D3
Deficit clean pulls @90% of 1RM clean
3-3-3-3-3
5 sets
3 power cleans + 1 push press
Note: Power cleans are touch and go, no drops
Clean and jerk waves
5-4-3-2-1
Note: Start at 50% of your 1RM clean and jerk. Each rep is squat clean. Touch and go or drops allowed. Weight goes up at each set
Firebreathers
“TRIGINTA OCTO”
For time:
Buy in:
50ft handstand walk
then
5 rounds of
3 ring muscle ups
6 squat snatch 155/105
9 bar facing burpees
12 GHD sit ups
38 double unders
then
Buy out:
50ft handstand walk
Berserker challenge week 2
Workout 10
“THOR”
Thor is the almighty God of thunder in Norse mythology, he is the son of Odin and Giantess Fjörgyn. … Thor’s hair and beard are red, Thor is associated with thunder, lightning, oak trees and strength, Thor is the strongest of all the Gods and the protector of mankind in Midgard
10 rounds for time:
3 hang squat cleans @50% of 1RM
6 single dumbbell shoulder to overhead 70/50
Note: As with any other Berserker challenge workout (any workouts for that matter), scale accordingly. As prescribed today is hang squat cleans at 50% of your 1 rep max. Go with the weight you did last week. Not your all time personal record. The dumbbell is meant to represent THOR’s hammer and is supposed to feel heavy or heavier than the usual dumbbell we’re used to. You can get the dumbbell from shoulder to overhead however way you like. Press, push press, push jerk, split jerk, left, right or even alternate. Just get it overhead.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air squat
Weightlifting
Snatch grip sot press 3×5
Gymnastics
20 low rings muscle ups
Note: want to get your muscle up one day? Do the accessory work, simple as that. Secret as it, the more you do something, the better you get at it. You must be willing to fail in order to succeed. Get on those rings as often as you can. False grip pull ups, ring dips, low ring transitions. If you have muscle ups, do these drills to build capacity.
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
Berserker challenge week 2
For time:
400ft bodyweight farmers carry
Note: 25ft lengths
METCON
For time:
Buy in:
200ft sled push 280/190
then
3 rounds
20 box jumps 24.20
10 dumbbell thrusters 50/35
5 devils press 50/35
Buy out:
100ft sled push 280/190
Health
20 steps ups
Dumbbell thrusters 35/20
Devils press 35/20
Pyro weightlifting
“FORGED BY FIRE” W2D2
Muscle snatch touch and go
3-3-3-3-3
Power snatch touch and go
3-3-3-3-3
Squat snatch waves
5-4-3-2-1
Note: This is a ladder style wave where the weight goes up for each set. Start at 50% and increase the weight. Pick your own weight. Touch and go or drops allowed.
Accessory work
Shoulders of steel
Crossover symmetry x3
Maintenance/mobility
ROMWOD
“THE Q”
Workout 3
20min AMRAP
100 double unders
80 alternating dumbbell snatch 50/35
100 double unders
60 toes to bar
100 double unders
40 dumbbell squats 50/35
100 double unders
20 strict handstand push ups
Note: If you complete all the reps, go for a 2nd round. Both heads of the dumbbell must touch the ground on the dumbbell snatch. Dumbbells squats are with 2 dumbbells. For the handstand push ups, your hands must be inside a 36×24 box and your feet cannot go outside the lines as well. Like in the open, your hips cannot touch the wall at full extension.
Health
100 single unders
80 alternating dumbbell snatch 35/20
100 single unders
60 knee raises
100 single unders
40 dumbbell squats 35/20
100 single unders
20 hand release push ups
BURN
For time:
50/35 cals bike
50 walking lunges
50/35 cals row
50 box jumps 24/20
50/35 cals bike
50 wall balls 24/20
50/35 cals row
50 burpees
Note: Deep burn!!!
Have you found your teammates for Pyromania V yet?
Berserker challenge
Workout 6
For time:
50 strict pull ups
METCON
10min AMRAP
1 rope climb
4 kettlebell turkish get ups 53/35 (2 per side)
8 pistols
Firebreathers
Legless rope climbs
Health
3 rope pull ground to standing
Dumbbell turkish get ups 35/20
10 single leg box step ups (5 per side)
Pyro weightlifting
“FORGED BY FIRE” W2D1
Primer
Split jerk press
5-5-5-5-5
Power cleans
1-1-1-1-1
Clean and jerk complex
5 sets
1 clean pull
1 low hang power clean
1 hang clean
1 front squat
1 jerk
Note: Build to max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
21-15-9
Barbell thrusters 45/35
Rest as needed between sets. Aim to go unbroken for each sets
Gymnastics
20 negative ring dips
Core
Hold 1min of each
Plank
Side plank right
Side plank left
Maintenance/Mobility
ROMWOD
CrossFit Pyro, Pyromania V is July 24/25/26. Teams of 4, (M,M,F,F), 2 divisions, Fitness and Firebreathers (scaled and Rx), 8 scored events, multiple outside venues, workouts for everyone. 350$ per teams. Register here:
https://competitioncorner.net/events/3119#.XhvLoOhKjcs
Berserker challenge, week 2
Workout 6
1 rep max back squat
METCON
5 rounds for time:
10 wall balls 20/14
Suicide runs, 5/10/15/20/25
10 kettlebell swings 53/35
Firebreathers
Wall balls 30/20
Kettlebell 70/53
Health
Wall balls 14/10
kettlebell 35/26
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 burpees
Weightlifting
Snatch press 5×5
Gymnastics
Strict ring dips 3xmax
Core
3 sets
15 GHD sit ups
15 hip extensions
Maintenance/mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
“DECK OF DEATH”
For time:
Complete a full deck of cards (52)
Hearts = Burpees
Spades = V-ups
Diamonds = Hand release push ups
Clubs = Dumbbell squat 50/35
Joker = 10 rushes 10m
Ace = 1
Jack = 11
Queen = 12
King = 13
Total reps: 91 per movement
Note: 1 team, everybody together. 1 team member flip a card and everybody performs the movement corresponding with the card. Example: 10 of hearts = 10 burpees. We only move on to the next card when everybody is done. Let’s all work together and do this!!!
BURN
Part A)
“THE Q”
Workout 1
10min AMRAP
1000m row
75 thrusters 75/55
Part B)
Tabata cals bike
Tabara cals row
Tabata situps
