METCON
“Running FRAN on a ladder”
For time:
800m run
21 thrusters 95/65
21 pull ups
400m run
15 thrusters 135/95
15 chest to bar pull ups
200m run
9 thrusters 165/115
9 bar muscle ups
100m run
Scale option 1: Keep the run as is, thrusters at 95/65 and regular pull ups
Note: This might be SPIIIIICY!
Weightlifting W4D1
Power snatch
5-5-5-5
Snatch
5-5-5-5
Note: For both the power snatch and snatch, do 5 singles close together, all working sets above 50% of your respective 1RM
Snatch pulls @110% of 1RM (touch and go, no drops)
2-2-2-2
Back squats
5-5-5-5-5
Note: All working sets above 50% of 1RM
Floaters
Wod 1:
10 rds for time:
100m swim
1min rest btw rds
Wod 2:
10 rds for time:
15 cals bike
1min rest btw rds
Acc work
Monday
Pull up complex till failure (3 sets)
Wide Grip
Narrow Grip
False Grip Pull up on rings
(60 second rest between each set, two minutes between each round)
EM4M
Hollow holds 30 seconds
Wednesday
EM4M
25 Banded Pull Through (use a heavy band, work on hip hinge and driving the hips. Squeeze glutes at top of hop extension)
E3M9M
10 Knees To Elbow
8 Pistols
6 HSPU
(Scale reps and movements to give your self 1:1 work rest ratio)
E2M8M
10 DB Step Up (each leg)
Friday
10-8-6-4-2-4-6-8-10
Ring Dips
Ring Rows
T2B
EM4M
20 DB Curls
**Each session starts with 3 minutes of double under work. So time to work at it, if you have double unders, work on breathing and staying relaxed or going for large sets to test your aerobic capacity**
Today, 12pm is the absolute deadline to register for Pyromania and get your free tshirt. We have to do the order tomorrow to make sure we get them on time. We will get some extras but don’t count on this to get yours. They will go first come first serve on the day of the event. Here’s the link to register:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
The track day was so much fun! Awesome people, great workout, perfect weather, got some high jumps in, played volleyball, spikeball. Approximately 20 of us showed up. We wrapped up the day at 3:30. Sweet skills everyone!!
Skills
Double unders
METCON
On a 20min running clock:
“FLIGHT SIMULATOR”
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Rx: Each set must be unbroken, if you trip or stop you have to start the set over
Scaled: Each set can be broken
Scaled option 2: Singles and doubles mixed
Scaled option 3: Single unders
Note: Once you complete the required reps you must come to a complete stop before starting the next set
Then, with the remaining time:
Build up to a 5 rep max hang squat clean
Each part is scored separately
Example: flight simulator 8:40, clean 205
Coach note: This workout is a double edge sword. You want to go fast in flight simulator but risk of tripping and take more time. Also, the faster you go the more time you have to build up your clean. You will have time before the timer starts to set your bar.
**BOOM**
No classes today at the gym. We’re all meeting at the Foothills athletic park for 12pm. Beach volleyball + spikeball at 1pm until 2pm. Put some sunscreen on, bring some refreshments and let’s have some fun!!
No classes at the gym!!
Meet at the Foothills Athletic park, north side at 12pm. We’ll do a group warm up and start the workout around 12:15. Bring some water and be on time
Stick around after the workout for some beach volleyball and spikeball from 1 to 2. Fun times!!
Track workout
Partner up
20min AMRAP
Partner 1
400m run
Partner 2
15 kettlebell swings 53/35
12 situps
9 burpees
*Must switch after each runs. Continue reps where left of. Partners must tag for the switch*
Score is total reps of kettlebell swings, situps and burpees
We’ll bring the kettlebells, chalk, poker chips and a timer
Join us Sunday July 8th at the Foothills athletic park from 12 to 2 for a track workout and then stick around for some fun beach volleyball and spikeball. Bring your friend, family and kids. Make sure to bring some cold refreshments. See you there!
”TRIFECTA”
Gymnastics
Warm up
Hollow body/arch and beat swing
Accumulate 2min of each
False grip ring hang hold (say that 5 times fast)
Ring support
Bottom pistol (1min per leg)
Handstand hold
Metcon
Tabata v-ups
Tabata push ups
Tabata ring rows
Note: set the rings at your hip bone and lean back with your feet in line with the rings. No rest between tabatas and each tabatas are performed one after the other. Your score is your lowest number of reps done in the 20sec of work for each movement. Example, if you do 7 v-ups in your last round and that’s the least you’ve done, that’s your score.
Weightlifting W3D3
Snatch balance
7×1
Push press
7×1
Push jerk
7×1
Note: All sets are meant to be good working sets. Build to max for day but don’t focus on the PRs, aim for a 90% of 1RM
Firebreathers
“Jason”
For time:
100 squats
5 ring muscle ups
75 squats
10 ring muscle ups
50 squats
15 ring muscle ups
25 squats
20 ring muscle ups
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss.
Note: Scale the ring muscle ups to bar muscle ups, chest to bar pull ups, pull ups, strict pull ups, low rings muscle ups or even ring rows to dips. For those close to get your muscle ups or are inconsistent, use that workout wisely and get better.
Track wod at the Foothills athletic park Sunday July 8th at 12pm until 2pm. Workout is from 12 to 1 and then we’ll play beach volleyball and spikeball. There will be no classes at the gym on that day. Sorry for the inconvenience but not sorry, we’re a team and when the team does something, we’re all in. Teamwork is one of the eight core values of Pyro and we mean it haha. We covered the fees for the booking. Friends and family welcome. Even bring your kids. We’ll be starting the warm up just after 12 so try to be on time. You can park on the north side, by the aquatic park and the volleydome then head down the hill by foot. We’ll meet on the north side of the track. See attached picture for the map
METCON
10 rounds for time:
100m dash
1 rope climb
5 hang squat cleans at bodyweight
5 parallettes handstand push ups
Note: The 100m dash is going to be towards the hill 50m out and back
Scaled:
Rope climbs to half
Hang squat cleans to 3/4 or 1/2 bodyweight
Mini handstand push ups or hold
32 teams registered for Pyromania III. That’s 64 athletes across 7 divisions. Do you have what it takes to compete in the Firebreathers division? The events won’t be much different but the athletes competing will. Being a Firebreather is a mindset, a state of mind, it has nothing to do with your fitness level or how much you can lift. Everyone can be a Firebreather, it’s only a matter of developing mental toughness, having a burning desire to be better and being able to overcome adversity. Firebreathers are those that seeks challenges, that will test their limits and the harder something is, the more they like it. Get after it!!!
*New division alert*
NxTGEN kids, teens and adaptive athletes. 100$ per team
Tickets on sale at www.eventbrite.ca
Skills
Clean and jerk
20 squat clean + jerk (light load)
Note: Just like the snatch this week, focus on technique
Conditioning
E2M10M (5 sets)
15/12 cals bike or row
15 toes to bar
Note: If you can’t complete the required reps in the 2min, lower the volume. Scale the toes to bar for knee raises or situps. For extra challenge, do GHD sit ups instead of toes to bar
METCON
12min AMRAP
10 sumo deadlift high pulls 95/65
8 burpees over the bar
6 pistols
Note: Burpees over the bar, NOT bar facing
Weightlifting W3D2
Power clean + push jerk
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Back squat
1-1-1-1-1-1-1
Foothills track workout + beach volleyball/spikeball Sunday July 8th at 12 until 2pm
Last day to register for Pyromania III and receive your awesome comp athlete tshirt/tank top. You’ll still be able to register after but won’t be getting the tshirt. Get on it today!!
Here’s the link:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
**COMPTRAIN benchmark**
“VAN DAMME”
For time:
30 power snatch 135/95
10 ring muscle ups
30 power clean and jerk 135/95
10 ring muscle ups
30 thrusters 135/95
10 ring muscle ups
Scaled
Option 1:
For time:
30 power snatch 95/65
10 chest to bar pull ups
30 power clean and jerk 95/65
10 chest to bar pull ups
30 thrusters 95/65
10 chest to bar pull ups
Option 2:
For time:
30 power snatch 75/55
10 banded pull ups
30 power clean and jerk 75/55
10 banded pull ups
30 thrusters 75/55
10 banded pull ups
Note: We gave you 2 scaling options but you can scale anywhere in between. Rx the load with bar muscle ups would be a good option or lighter weight but with muscle ups would be a good option as well
**COMPTRAIN Challenge**
Perform this workout as prescribed under 13min and you receive a special edition COMPTRAIN tshirt. Make sure to video your workout if you think you can do it
**PYRO challenge**
Perform this workout with the prescribed weight with rings or bar muscle ups under 16min and you receive a PYRO sticker. Honour system
Absolute deadline to register for Pyromania and get your awesome free Athlete tshirt/tank top is Sunday July 8th. The order as to go in Monday. You will still be able to sign up for the event after but no tshirt. Not only you get to take part in what is set to be the most comprehensive fitness event, you get a free wicked tshirt. The apparel design will be similar to the competition 451 shirts. Now, stop finding excuses and sign up!!!
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Skills
The snatch
20 high hang squat snatch
Note: Very light load, technique focus
Strength
Front squats
5-5-3-3-3-1-1-1-1
Split jerks
5-5-3-3-3-1-1-1-1
Weightlifting W3D1
Power snatch
1-1-1-1-1
High hang squat snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Note: All sets above 60% of 1RM
