Gymnastics
Hollow/arch positions review
Skills
Beat swing + kipping
Pull ups
Bar muscle ups
Ring muscle ups
Not for time:
30 pull ups/ bar or ring muscle ups
Note: Work on developing strength, consistency and muscle memory. These are physical skills that needs practice, there’s no amount of cueing, tips or tricks that will outdo hard work. Get on the bar or rings and fail, fail over and over until you get it. Simple as that. The most important part in all this is, enjoy the process. Failing not in the sense of failure but in the sense of learning and getting better. Failing is a critical component of improving
Conditionning
Accumulate:
1min of handstand hold
1min hollow hold
1min of hanging (on a pull up bar)
1min of ring support hold
Weightlifting
Snatch and clean and jerk video analysis
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Try to make each rep between 60-80% of you max so we can take a good video of your technique and critique it. We’ll also look at the bar path. The goal is to identify at least one thing to work on for everyone.
Front squat
5-5-5-5-5
Firebreathers
“COE”
10 rounds for time:
10 thrusters 95/65
10 ring push ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Congratulations to all the athletes who crushed 18.3 last night!! Absolutely epic!!! Keep pushing forward and good luck to all of you doing it today and this weekend
Make sure to familiarize yourself with the standards, we will go over the workout in class but watching the video demo and looking at the workout description will get you a long way prior to do it.
Here’s the link:https://games.crossfit.com/workouts/open/2018
18.3
Rx
2 rounds for time:
100 double unders
20 overhead squats 115/80
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatch 50/35
100 double unders
12 bar muscle ups
Time cap: 14min
*Tie break: time at the last set of double unders completed
Scaled
2 rounds for time:
100 single unders
20 overhead squats 45/35
100 single unders
12 pull ups
100 single unders
20 dumbbell snatch 35/20
100 single unders
12 pull ups
Time cap: 14min
*Tie break: time at the last set of single unders completed
Fundamentals part I, 9 fundamental movements, Tuesday March 20th at 7pm. For everyone, current members, new members and non members. Learn everything about the squats, presses and deadlifts. We haven’t run this in a long time so even if you’ve been at Pyro for a while, we highly recommend it, this will set you up for success. Good mechanics, technique and consistency will get you a long way.
Join us tonight, Thursday March 8th at 6pm for the live announcement of 18.3 then make sure to stick around and watch Pyro athletes crushing it. We’ll also be running heats all night, the sign up sheets will be at the box during the day, we had some printing issues, in the meantime, if you’d like to do it Thursday night, just let us know what time by email, text, Facebook message and we’ll sign you in. We got a really good start, keep pushing forward, 3 more to go
Skills
10min EMOM alt min
1 rope climb or peg board ascent
10 dumbbell overhead squat (5 right, 5 left)
Note: For both movements, pick something challenging but doable for 5 sets each. If comfortable with doing rope climbs, go legless
METCON
12min AMRAP
5 burpees to a target
7 knees to elbows
9 sumo deadlift high pulls 115/85
Weightlifting
Snatch/Clean and jerk primer
5 sets
3 positions snatch + 1 overhead squat
1 high hang snatch
1 hang snatch
1 snatch
1 overhead squat
5 sets
3 positions clean + 1 push press
1 high hang clean
1 hang clean
1 clean
1 push press
Note: For both complexes, keep the weight under 50% of your maxes. This will reinforce proper technique, speed and consistency. Build up or fixed weight, go with how you feel
Back squat
5-5-5-5-5
Join us Thursday night at 6pm for the live announcement of 18.3 and watch Pyro athletes crushing it. Darren vs Kyle vs Sarah vs Shab. Come cheer the athletes and we’ll be running heats all night!! This is going to be epic!
Strength
Snatch
3-3-3-3-3
METCON
6min AMRAP
50ft bear crawl
5 squat cleans 185/135
2min rest
6min AMRAP
60 double unders
6 dumbbell turkish get ups 50/35
Join us this Thursday at 6pm for the Live announcement of 18.3 and watch 4 Pyro athletes battling it out. We’ll be running heats Thursday night, Friday all day and Sunday as part of our regular classes. Once again, watching all of you crushing those workouts is simply amazing. Sweet skillz!!
Strength
Jerk
3-3-3-3-3
METCON
6 rounds for time:
25ft handstand walk
10 pistols
5 muscle ups
Scaled
6 rounds for time:
3 wall walks
10 step ups 24
5 pull ups
Weightlifting
Snatch/clean and jerk primer
5 sets
1 snatch + 5 overhead squats
5 sets
1 clean + 5 front squats + 1 jerk
Push press
3-3-3-3-3
The Open is so exciting! Keep pushing hard and don’t give up. After an assessment of the last 2 weeks, it’s clear that the Sundays are where it’s at for the Open, so moving forward we’ll do the Open workouts from 9am until 12pm on Sundays. Since there is so many of us doing it with different schedule, our goal is to make sure all of you can make it. We’ll still run heats on Thursday nights after the live announcement, Fridays all day as part of our regular programming and Sundays. Seems like a lot but with 83 (yes, that’s many did 18.1 at Pyro) of us doing it, it’s necessary. Most importantly, it’s so much fun!! The Open without the community is just like any other workouts, the Open with all of us turns into something special, this is where we all connect, this is where we grow as a community, this is where you grow as a person and as an athlete. As much as we wanted this time to be Thursday night, it doesn’t appear that many of you can make it so Sundays it is. BOOM!
METCON
3 rounds for reps:
1min row cals
1min Box jump overs 24/20
1min thursters 75/55
1min GHD sit ups
1min deadlifts 225/155
1min rest
Maintenance/Mobility
10min
8min AMRAP
15/12 cals bike
15/12 cals row
30 double unders
18.2 heats running from 11am to 1pm. There is no CrossFit lite at 11am. Come cheer on all the athletes doing 18.2, just come hangout or even do your own thing Open gym style.
**Benchmark alert**
“ANGIE”
For time:
100 pull ups
100 push ups
100 sit ups
100 squats
-Gold Firebreather requirement-
Note: High volume bodyweight movements, scale the volume and/or movements accordingly
For time:
50 burpees
50 push ups
50 sit ups
50 squats
It is so inspiring to see all of you crushing 18.2. So many of you pushing to their limits, hitting PRs, doing things you never thought possible, cheering each other, this is exactly what the Open is about. You guys are amazing!
Gymnastics
Hollow/arch positions
Hollow/arch challenge
7min EMOM
3 kipping swings
2 pulls to hip
1 muscle up
Note: Ring or bar. If you can’t do a muscle up, go for an attempt, chest to bar pull up, pull up or even a pull up attempt. Wherever you’re at, work at it and improve
METCON
3 rounds for time:
20 pistols
15 V-ups
10 ring dips
5 L-pull ups
Weightlifting
Snatch/Clean and jerk primer
5 sets
1 Muscle snatch + 5 snatch push press
5 sets
2 hang squat snatch + 2 overhead squats
5 sets
1 muscle clean + 5 push press
5 sets
2 hang squat clean + 2 split jerks
Firebreathers
5 rounds for time:
2 clean and jerks 135/95
25 wall balls 24/20
2 clean and jerks 135/95
25 double unders
2 clean and jerks 135/95
25 sit ups
Note: Grace + Karen + Annie = this is no joke (GRAKANNIE)
