Dave Rochon

METCON

“Bergeron Beep Test”

Every minute on the minute for as long as you can of:

7 thrusters 75/55
7 pull ups
7 burpees

Ben Bergeron, owner of CrossFit New England calls this his “test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment… This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of ‘Whatcha-got?’

Note: Your score is the number of rounds completed plus the numbers of reps in the uncompleted round. Example: 7min and 7 thrusters = 7 rounds + 7 is your score. If you cannot complete a round before 8min, continue to the next round but subtract 1 rep on each movement. 6 of each, 5 of each and so on

Then

5min EMOM

15 wall balls 20/14
Max sit ups

Note: Score is the total sit ups after the 5min. Every min on the min, start with 15 wall balls, when you finish the wall balls, perform max sit ups

High hang cleans
1-1-1-1-1

Hang cleans
1-1-1-1-1

Cleans
1-1-1-1-1

Clean pulls @110% of 1RM clean and jerk
2-2-2-2

Jerk (From the rack)
1-1-1-1-1-1-1

Back squat
2-2-2-2-2

Friendly reminders:

Hotshot 10 memorial wod: August 27th
Team series partner comp: Sept 20th (sign up online)
Festivus games same sex partner comp: October 14th (sign up online)

And don’t forget to sign up for classes

Conditioning

10min EMOM alt min

10 kettlebell swings 53/35
10 box jumps 24/20

METCON

3 rounds for time:

80 double unders
40 cals row
20 handstand push ups
10 pistols

Festivus games at Pyro is Saturday October 14th. Registration deadline is August 31st. We can’t stress enough how much fun this is going to be. It’s a same sex novice and intermediate friendly competition, anybody can do this. The thing with competing is that your standing at the end of it doesn’t matter, what matters is that you show up, do your best, have fun and get better from it. Come up with the craziest team names, wear a costume, don’t take yourself too seriously, have fun with it. Now, you will be able to sign up past the deadline but you won’t get a tshirt and the athlete’s package. You still have 3 weeks, find a partner and sign up as soon as possible. Looking forward to see you all there.

Skillz

20-30 muscle up transistion

Note: Use the harness, low rings, reinforce the false grip. This is a skill session, don’t go crazy, think of it more like developing muscle memory. No set reps, aim for 20 to 30 reps

Strength

Every 2min for 10min (5 sets)

2 front squats + 1 jerk (from the rack)

METCON

For time:

24 toes to bar
24 deadlifts 225/155

Note: This is meant to be a quick burst, go all out.

Burgener’s warm up

High hang snatch
1-1-1-1-1

Hang snatch
1-1-1-1-1

Snatch
1-1-1-1-1

Note: For the snatch, try to hit 90-95% of 1RM, if you feel good and want to go for a PR, go for it, otherwise, don’t push it.

Snatch pulls @110% of 1RM, TNG
2-2-2-2

Front Squats
2-2-2-2-2

Note: For the Front squat, try to hit 90-95% of your 1RM clean and jerk

Strength

Bench press
1-1-1-1-1-1-1

Weighted pull ups
1-1-1-1-1-1-1

Note: Alternate between the 2 movements, build to max. If you can’t do pull ups, start with an easy movement and work your way to most difficult. For example, going from rings rows, to green band, purple then red and finish with unassisted and try to get one.

METCON

For Time:

50 dumbbell power clean and jerks 50/35

Note: This is meant to be short, go all out

Monday August 7th, Heritage day hours

Classes at 9 and 10

Open gym at 11 until 12

Sunday August 6th
The festivus games registrations deadline is August 31st. You will be able to sign up after but you won’t get your festivus games athlete’s tshirt. It’s a same sex, novice and intermediate friendly competition. The workouts have already been announced. Find a partner, go to https://festivusgames.com/
sign up and BOOM!! You’re all set for an awesome comp at Pyro. This is for everyone, EVERYONE, you’re already doing this everyday at Pyro, nothing different, just a bunch of workouts in one day. If you think you can’t do this or you think you’re not ready to do a competition, you’re wrong and you should sign up right now. Voila, said it😜

Partner chipper
5 rounds for time:
400m sandbag carry 70/50
40 sandbag step ups 70/50 24/20
20 wall balls 20/14
10 power snatch 135/95

Note: Run together, share the reps as needed

The CrossFit Team Series is coming to CrossFit Pyro on September 20th. Grab a partner, same or opposite sex, sign up and have a blast doing it.