“QUARANTINE DAY THREE”
Announcing the CrossFit Pyro “RONIN” challenge. Starting Monday April 27th and finishing Sunday May 17th.
A rōnin (浪人, “drifter” or “wanderer”) was a samurai without a lord, master or land during the feudal period (1185–1868) of Japan. A samurai became masterless upon the death of his master, or after the loss of his master’s favor or privilege.
This couldn’t fit better with the current situation. Pyro athletes are without a gym (land) and their masters (coaches). Since samurai usually carry 2 weapons, you will need 2 pieces of equipment for this challenge. A PVC pipe or a broomstick and something to add resistance to the movements. A dumbbell, a kettlebell, a sandbag or make your own with water jugs or basically anything you can find. Anyone can do this from home.
21 days, daily and weekly tasks. The challenge is FREE to all CrossFit Pyro members. Everyone that completes the challenge will get their name on the “RONIN” banner. Optional tshirt with the attached logo is 40$+tx. If you’re in, send us an email, a text or a message on social media and we’ll put you in. Just like the Berserker challenge, you’ll get a logbook to keep track of your progress. Details on the daily and weekly tasks incoming. This is for absolutely everyone, regardless of your fitness and experience.
“YOU BECOME WHAT YOU DO EVERY DAY”
United by movement
Workout 5
Workout details and all divisions here:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18620
Every 4min
(3min on, 1min rest for 5 rounds)
21/21 alt lunges jumps
15/15 single arm dumbbell floor press
9/9 reverse burpees
**With the remaining time, max broad jumps 4/3ft**
Dumbbell 50/35
Pyro weightlifting W1D2
Primer
Clean grip sot press 5×5
Power clean and jerk
5-5-5-5-5
*Build up, drop allowed but try to keet the reps close together
Front squats
3-3-3-3-3
*Build up
Accessory work
Gymnastics
Strict pull ups
5xmax
Conditioning
50 burpees
Core
50 hollow rock
Maintenance/Mobility
Double pigeon 2min
Pigeon 1min per side
Forward fold 2min
Supine twist 1min per side
