Strength/skills
10min EMOM
1 peg board ascent
25ft handstand walk
METCON
4min AMRAP
5 strict handstand push ups
10 box jump overs 24/20
rest 2min
4min AMRAP
5 box jump overs 30/24
10 handstand push ups (kipping allowed)
Score is total reps for both AMRAPs combined
Weightlifting W3D1
1 week away from the Pyro meet. Build confidence in your lift. Aim for about 90 to 95% intensity
Snatch
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Clean and jerk
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Note: This is to replicate the Pyro meet competition setting. You will have to choose your starter weight in advance. If successful, go up. If unsuccessful, you can stay at the same weight or go up
Pyro meet is Saturday August 25th. All of you should sign up. The more that join for the fun, the more gear we get for workouts. Bella purple bar anyone? More 15s? Red 55lbs competition plates? More gear dedicated in the dojo? No experience necessary, actually, the less experience the better. This is meant to be a super fun event. Only 25$. Expect it to be from 10am to about 2pm. Sign up on Rhinofit
Strength
Back squats
5-5-5-5-5
Note: All working sets above 50% of 1RM
METCON
5 2min AMRAP
15 front squats 135/95
10 shoulder to overhead 135/95
Max chest to bar pull ups
1mim rest between rounds
Score is number of chest to bar pull ups for all the rounds combined
Note: Scale the weight and volume accordingly. You should get to the pull ups with about 30sec
Are you ready for the CrossFit Team Series? Just like the Open, but you get to partner up! Same or opposite sex teams, 2 weeks of competition, scaled and Rx options, the workouts will be announced on the Thursday and you’ll have until Monday to perform the workouts and submit your scores. The Team series starts September 18th. Find your partnerand sign up today. Link below:
https://games.crossfit.com/teamseries
In the spirit of the Team Series, the Attollo cup and the Festivus Games, expect a lot of partner workouts in the upcoming weeks. Partner workouts are super fun!!!
It starts tomorrow with:
On a 20min running clock:
0-10min
1 rep max thruster from the ground
10-20
AMRAP
1 partner deadlift
1 sync burpee over the bar
2 partner deadlifts
2 sync burpees over the bar
3
3
Keep adding 1 rep of each until you run out of time.
Score is your max thruster weight for you and your partner combined plus reps in the AMRAP
Deadlift weight
Male/male 405
Male/female 365
Female/female 305
Burpees are synchronized at the bottom, open style, 2 feet together
Note: Notice that if your partner is opposite sex, one side of the barbell is heavier than the other. Also, opposite sex team can use a male or female barbell. Easier with a male barbell to set the weights.
“TRIFECTA”
Gymnastics
Skills
Hollow body, arch, beat swing
Not for time:
30 strict toes to bar
30 negative handstand push ups
METCON
For time:
21-15-9
Strict ring dips
V-ups
Burpees
Weightlifting W2D3
Snatch complex
5 sets
1 power snatch + 1 snatch balance
Note: Build to max. If you can’t snatch balance, perform an overhead squat instead, 3sec pause at bottom of the squat
Clean and jerk complex
5 sets
1 hang squat clean + 1 push press + 2 push jerks
Note: Build to max, 3sec pause at bottom of squat
Split jerk
2-2-2-2-2
Note: Build to max, 3sec pause at the catch
Firebreathers
**BENCHMARK ALERT**
“EVA”
5 rounds for time:
800m run (mail box run)
30 kettlebell swings 70/53
30 pull ups
To all Pyromanians, attendance is picking up rapidly these days, especially for the 5pm and 6pm classes. Please, sign up for classes on Rhinofit. Our goal is to offer the best possible training environment and coaching. One coach for 20 athletes is just not a good ratio. We technically cap our class at 10. We allow up to 13 on Rhinofit but if the class is full and that’s the only time you can come, please come. Obviously, don’t turn around because it’s too crowded. Remember that gear might be limited and coaching becomes harder to focus on everyone. Eventually, we’ll double up coaching and have more gear but in the meantime, we can all do our part by signing up for classes and if possible, come to another less crowded time. Thanks for your cooperation
MEC sprint triathlon is Saturday August 18th
Pyro gang at the Mount Pleasant outdoor pool, Tuesday August 21st from 8pm to 10pm
Pyro Olympic Lifting meet is Saturday August 25th, 25$, all proceeds go to getting more gear, sign up on Rhinofit. Absolutely no experience necessary. All details and rule book tomorrow
Strength
Shoulder press
5-5-5-5
Push press
3-3-3-3
Jerk (split or push)
1-1-1-1
*We’ll be recording your 5RM shoulder press, 3RM push press and your 1RM jerk.
Note: This is a strength only day, that’s right, no METCON. Perfect time to work on technique, hangout, have fun and just relax
Maint/Mob
10min
METCON
For time:
1mile run (Pyro mile)
30 box jumps 24/20
2 rope climbs
30 burpee chest to bar pull ups
2 rope climbs
30 hand release push ups
2 rope climbs
Rx+ Strict handstand push ups instead of hand release push ups
**Weight vest on** 20lbs for men, 14lbs for women
Weightlifting W2D2
5 sets
3 position clean (high hang, hang, ground)
Note: Build to max
Clean pulls @110% of 1RM
3-3-3-3
Note: No drops, touch and go only, even for the last rep
Back squat
3-3-3-3-3
Note: 5sec pause at the bottom
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled
Knee raises
Single unders
Cleans 95/65 115/75 135/95 155/115 185/135
Note: BOOM!
Pyro at the MEC sprint triathlon, Sat August 18th
Pyro at the Mount Pleasant community pool, Tues August 21st from 8pm to 10pm
Pyro Oly Lift meet, Sat August 25th
The Festivus Games at CrossFit Pyro is back Saturday October 13th, same sex novice and intermediate friendly competition. All the info, price, workouts and registration at the link below:
Find your partner and sign up today!!
Strength/skills
E2M12M (6sets)
1 power snatch
1 snatch balance
Note: Build to max. You can setup 2 bars if you can’t perform the snatch balance after the power snatch, one on the ground for the power snatch, one on a rack. Reracking the bar behind the neck is tricky, if not comfortable, again use a rack or keep it light
METCON
7 rounds for time:
7 ring push ups
14 dumbbells snatch 50/35
Scale option:
5 rounds (keep the volume down)
7 push ups
14 dumbell snatch 35/25
Weightlifting W2D1
5 sets
3 positions snatch (high hang, hang, ground)
Note: build to max
Snatch pulls @110% of 1RM
3-3-3-3
Note: reps are touch and go, no drops and no regrip on the ground
Front squats
3-3-3-3-3
*5sec pause at the bottom
Floater 1
2018 CrossFit Games
“Two stroke pull”
5 rds for time:
300m run
15/12 cals bike
44ft sled pulls weight TBD
Floater 2
2018 CrossFit Games
“Madison Triplus”
For time:
500m swim
1000m paddle (floating plank, just use arms)
2000m run
Acc work
Monday
Back Squat
3×70%
3×80%
3×90%(+)
Barbell Bulgarian Split Squat 4×10 (Each leg)
Back Extension Holds 4×45 seconds
(Hold yourself at the top of the back extension for the allotted period of time, squeezing the glutes, hamstring and core)
Kneeling DB Shoulder Press 4×10 (Superset with band pull parts 4×15)
10 Minute Skill Work: Inverted Work (Kicking to the wall, HSPU, Conan Drill, Handstand Walk)
Wednesday
Shoulder Press
3×70%
3×80%
3×90%(+)
Weighted Pullups 4×8
L-Sit Holds 4×20 seconds (Hanging or Parallettes)
Good Mornings 4×20 (Keep it light. This is meant for your glutes and hamstrings. Your lower back should not be taking the load. Brace core and hip hinge to just before midline breaks and then stand up using glutes and hamstrings)
20 MU for time (Ring or Bar. A good scale option is some type of pullup or muscle up transition)
Friday
Deadlift
3×70%
3×80%
3×90%(+)
Bent-over KB Rows 4×15 (Both arms at the same time)
Deadbugs with hands on the wall 4×15 (Lie on your back about a foot from the wall and place your hands behind you on the wall. Focus on keeping the core engaged and alternating legs. This takes the coordination part out and allows us to really focus on core stability and control)
Glute Ham Raises on the GHD 4×15 (These are not back extensions. Google the difference or ask a coach in class)
10 Minute Skill Work: Handstand walks (This can include scales as well. If you have your handstand walk, challenge yourself with walking over plates or around obstacles)
Photo by Leonora Andre Photography
Classes at 9 and 10am, open gym at 11am until 12pm
**PYRO FUNDAMENTALS, Tuesday August 7th at 7 to 8pm. There will be no classes at that time, only fundamentals. New, trials and current members welcome. We strongly encourage you to take our fundamentals, this will start you in the right direction, avoid injuries and will accelerate your progress. We can’t possibly cover all the basics in the regular class, that’s why we have fundamentals. If you’ve been with us for a while and are not sure how to squat, deadlift, snatch, clean and jerk, pull ups, kicking to a handstand, do rope climbs, how to scale, what to do if injured or have physical limitations, you must take our fundamentals. Sign up on Rhinofit, see you there**
Reminders:
MEC sprint triathlon is Saturday August 18th, a few of us are signed up and ready to crush it, you should do the same
Pyro reserved the Mount Pleasant outdoor pool for Tuesday August 21st from 8pm to 10pm, this is for everyone, bring your family, friends and kids, we’ll have the BBQ setup and bring your favourite dish. No fees, Pyro takes care of it, because…you guys are awesome!
The Pyro meet is happening Saturday August 25th, 25$, all proceeds go to the “Save the 10s foundation”, weight classes, Judges, brand new lifting platform just for that event, videographer to do slow mo videos of our lifts, full rule book incoming.
Weight classes as follow:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/171+
Note: The more that sign up, the more gear we get. Sign up now!
Team workout
Partner up
On a 30min running clock:
0-15min
7 rep max Bench press
15-30
AMRAP
Partner 1:
5 dumbbells burpees 50/35
5 dumbbells hang squat cleans 50/35
5 dumbbells shoulder to overhead 50/35
Partner 2:
150m dash (75m towards the hill and back)
*Partners must switch after each run, continue where left off*
Score is total reps of the dumbbells movements
Coach note: This might be effectively brutal…and awesome!
