Congratulations to all the athletes that completed 18.2!! Still lots of you left to go, crush it!! Great workout, burner to say the least. Keep you core tight and the elbows up on the clean. Depending how much time you have left, it is possible to hit 90-95% of your 1RM. No real strategies here, just go go go. Obviously, the faster you finish the workout, the more time you have on the bar for your clean. It is a brilliant format. We have heat times all day Friday. Please try you best to make Friday so we don’t get a massive cluster Sunday. We’ll also have heats at 11am Saturday during the Firebreather class as well. Lastly, you have until Monday 6pm to perform the workout and submit your score. We’ll be validating scores periodically everyday.
Thursday night are a bit of a cluster but if you come with an open mind and just expect that your heat might be delayed a bit, it is super fun!
**There are lost of times to perform your workout, please try to make it with the hours from the schedule**
18.2
For time:
1 dumbbells squats 50/35
1 bar facing burpees
2 dumbbells squats 50/35
2 bar facing burpees
3 dumbbells squats 50/35
3 bar facing burpees
…
…
10 dumbbells squats 50/35
10 bar facing burpees
Time cap: 12min
When you have completed the workout, with the remaining time, perform:
1 rep max clean
Note: If you finish the workout at 11:30, you have 30 sec for your clean, so hurry up! The burpee is a crucial one, for the Rx, every rep must be with the feet together, no step up or down and it must be a 2 feet take off and landing over the bar.
Join us tonight for the live announcement of 18.2 and the ultimate showdown, Sarah vs Shab vs Andrew vs Steve. Then we’ll be running heats all night, make sure you sign up the heat sheet to secure your time. Don’t forget to help judging as well. This is going to be epic!!!
Strength
Cleans
3-3-3-3-3 (not touch and go)
High hang clean
1-1-1-1-1
METCON
For time:
100 kettlebell swings 53/35
50 box jumps 24/20
Weightlifting
5 sets
1 snatch + 1 overhead squat
3sec pause at bottom
5 sets
1 power clean + 1 split jerk
3 sec pause at the catch of your jerk
Back squat
5-5-5-5-5
Acc work
GHD sit ups
15-15-15
Hip extension
15-15-15
Don’t forget about the Festivus games. Saturday April 21st. Wednesday February 28th is the last to register and get your free tshirt. You can still register after but there won’t be a free tshirt, that’s all. We’re well past 30 athletes registered now, it’s gonna be epic!!
As you know already, we don’t know what the workout will be Thursday so for today’s workout we’re gonna go with the good old crossfit.com. The workout they have planned works perfect with our programming and we can almost be sure that these 2 movements won’t be in 18.2. CrossFit has a 3 day cycles with a one day off for their programming and today’s workout lands on day 2 with an almost guarantee that 18.2 will be on day 3. Also, it’s almost certain that there won’t be wall balls as it was in day one of this cycle. They can play with us as well but if you’ve been following crossfit.com for a while, you would notice that as well. On a side note, you should totally check crossfit.com once in a while.
Shoulder rehab/strength
Crossover symmetry 2 movements 3×10
Note: We’re limited on the crossovers so we’ll just alternate to get it done. Really worth it
METCON
7min AMRAP
10 sumo deadlift high pulls 135/95
10 push press 135/95
Maintenance/mobility
ROMWOD 15min
Note: That’s right, ROMWOD is back.
18.1 is in the books, sweet skills everyone!!! Let’s get ready for 18.2. Join us Thursday night at 6pm for the live announcement and the ultimate Pyro faceoff. Athletes to be announced shortly. There will be heats Thursday nights, Friday all day, Saturday at 11am until 12pm and Sunday from 11am until 1pm. Lots of opportunity to get it done. Heat sheets will be at the box for 9:30am.
Core
5 rounds
30sec paralette L-sit hold
30sec rest
METCON
10 rounds for time:
5 strict pull ups
10 push ups
20 walking lunges steps
**If you have a weight vest, wear it**
Weightlifting
Snatch/clean and jerk primer
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Clean + jerk
1-1-1-1-1
You still have until 6pm to perform and submit your score for 18.1
18.1 was a massive wrench in the works. Rowing and the 20min definitively timeframe made this a logistic nightmare but we did it. It can only get better moving forward. For the upcoming weeks of the Open, please make sure to sign in for your heat. We will have the heat sheets tomorrow so start filling it now to secure your spot. With almost 70 of us doing it plus redos, that’s a lot of heats and time. We had a lot of athletes Sunday with almost nobody Friday night. Let’s try to even this out as much as possible. For the upcoming weeks, we’ll have heats during the Firebreather class as well on Saturday from 11 to 12. This is so awesome to see all you guys crushing it, so proud of our community!!
Strength
Snatch
3-3-3-3-3
Note: Not touch and go, drop allowed but keep the reps close together. Reps should be squat snatch but if you absolutely have to, power snatch is acceptable
Snatch balance
1-1-1-1-1
Note: All 5 reps at your max snatch triple. If you were limited by your technique in the snatch triples, adjust the weight accordingly
METCON
For time:
100 wall balls 24/20
200 double unders
Note: If you don’t have double unders, don’t just settle for singles, scale the volume to 100 or 50 and try to do as many doubles as you can. If everything fails, do 200 high jump singles
You still have until Monday 6pm to do 18.1 and enter your score. Also, it’s not too late to sign up for the Open. Regardless of your skill level, experience, strength, like or don’t like to compete, the Open is extremely beneficial for us as a community and it’s fun. How is your experience so far? Make sure to share it with all of us.
10min to find max height box jump
Note: 2 feet take off only, no step in
METCON
8min AMRAP
8 hang squat cleans 115/85
8 handstand push ups
Rest 4min
8min AMRAP
8 box jumps 30/24
8 shoulder to overhead 115/85
4min AMRAP
Burpees over the bar
Note: Score is height of your highest box jump plus the total reps from all the AMRAPs together
Awesome work with the Open so far. You guys are amazing!!! We’re almost at 70 of us, that is insane. The Pyro team is killing it. You still have until Monday 6pm to do the workout and register, let’s do this!!!
Gymnastics
Skills
Hollow/arch drills
Beat swing and the kip
Pull ups, chest to bar pull ups
Butterfly pull ups and chest to bar pulls
Note: You know it’s coming in the open, there’s still time to do some development and refining our technique
3 rounds not for time:
10 pistols
10 handstand push ups
10 chest to bar pull ups
Weightlifting
Snatch complex
5 sets
1 snatch pull
1 hang squat snatch
1 snatch balance
2 overhead squats
Clean and jerk complex
5 sets
1 clean pull
1 hang squat cleab
1 front squat
2 jerks
Note: Same as last week except that we’re adding 1 more rep on the last movement. Can you match the same weight as last week?
Back squats
5-5-5-5-5
Firebreathers
For time:
30 snatch 135/95
30 clean and jerks 135/95
5 burpees every minute on the minute. Starts with burpees
Note: This is going to be awesome!!!!
The 2018 CrossFit Games Open is here!! 18.1 is a great workout. So awesome to see all of you at the live announcement and cheering for the faceoff. Congratulations to all the Pyro athletes that crushed the workout minutes after the announcement. You guys all did amazing. Right from the start, the workout called for a 20min AMRAP which is already on the long side and has rowing in it. We’re limited to 5 rowers which cut our heats from 6 athletes to 5 so we immediately fell behind on time. The nature of the Open makes the Thursday nights unpredictable so please have an open mind. Now that we know what the workout is, we can adjust for today. We could just run heats on Fridays but there’s something special about doing it right after the announcement.
We can only run 2 heats per hour so we’ll have the 1st heat starting 10min after the hour and the 2nd heat 35min after the hour. That will leave us a 5min transition between heats. Thankfully, the workout doesn’t require too much of a warm up to get ready. If you’re judging the 1st heat, try to keep moving while keeping an eye on the athlete, that will keep you somewhat warm for your heat. The 5min transition will allow to get ready for the workout. Make sure to watch the video for the standards. For all other details, head over to the CrossFit games website, read the workout description and look at the scorecard sheet. If you haven’t signed up yet, you still have until Monday 6pm to do the workout and register. Have fun and good luck!!
https://games.crossfit.com/workouts/open/2018
18.1
Rx
20min AMRAP
8 toes to bar
10 hang clean and jerk 50/35 (5 per side)
14/12 cals row
Scaled
20min AMRAP
8 hanging knee raises
10 hang clean and jerk 35/20 (5 per side)
14/12 cals row
Note: Make sure to be familiar with the movement standards relative to your age group and division
Are you Open ready?
The Open is here!! Come and join us at 6pm for the live announcement of 18.1 and the ultimate showdown between 4 Pyro athletes. Heats are almost full for the rest of the night but there’s still a few spots left. Just over 60 of us have signed up, this is incredible. The real challenge with the Open lies in signing up and doing the workouts to the best of your capacity, nothing more. It’s not about going to the games, it’s not about how your rank on the leaderboard, it’s about challenging yourself and be part of the community, so to all of you that signed up, congratulations!
Strength
Deadlifts
5-5-5
Weighted pull ups
5-5-5
Note: For the deadlifts, all working sets to be above 50% of your 1RM. For the weighted pull ups, build up to your max for 5 reps. If you can’t go weighted, make it challenging as possible, use bands or negative pull ups
METCON
15-12-9
Hang squat cleans 135/95
Strict ring dips
Note: Scaled the weight as needed for the hang squat cleans. For the ring dips, kip if needed or use bands. Try to use the rings as much as possible
Weightlifting
Muscle clean
1-1-1-1-1
Power clean
1-1-1-1-1
5 sets
2 hang squat cleans + 1 jerk
Note: Jerk only on the 2nd rep
Note: Drops allowed
Clean pulls @110% of 1RM
3-3-3-3
Note: No drop, not even the last rep
Overhead squats
5-5-5-5-5
The Open starts tomorrow. This is going to be epic!! If you haven’t signed up, do it now, we’re closing in on 60 registered. Let’s do this!!!
Conditioning
“V-TACH”
30min AMRAP
10 shuttle runs 20ft
10 box jump overs 24/20
20/17 cals row
40 single unders
