“TRIFECTA”
Gymnastics
E2M12M
2 wall walks
10 wall facing shoulder taps
10ft handstand walk off the wall
E2M12M
2 strict knees to elbows
2 kipping knees to elbows
2 chest to bar pull ups
METCON
For time:
30 low rings muscle ups
*Pick something challenging for you, regardless of your fitness level you can do this. It’s basically a pull and press movement. For added challenge, do an L-sit strict muscle up
Pyro weightlifting
Snatch balance
1-1-1-1-1
Push press
1-1-1-1-1
Split jerk
1-1-1-1-1
*All from the rack
Firebreathers
“KELLY”
5 rounds for time:
400m run
30 box jumps 24/20
30 wall balls 20/14
*Last time programmed May 2018
“VOORHEES
13 rounds for time:
2 power cleans 185/125
4 deficit handstand push ups 6/4
8 toes to bar
Firebreathers
225/155
Paralettes handstand push ups
Lite
135/95
Hand release push ups
Knee raises
Accessory work
Shoulders of steel
plates lateral raises 3×8
Conditioning
50 wall balls 30/20
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
Warm up
Burgener warm up
Skills/strength
Hip snatch
1-1-1-1-1-1-1
METCON
For time:
8-6-4-2
Squat snatch
Bar muscle ups
Rx 95/65 135/95 155/105 165/115
Firebreathers 155/105 185/125 205/135 225/145
Lite 75/55 95/65 105/75 115/85
Pull ups
Timecap: 10min
PYRO WEIGHTLIFTING
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk (split, squat or power jerk)
1-1-1-1-1
Back squat
1-1-1-1-1
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals row or bike
Weightlifting
Split jerk press 3×5
Gymnastics
Handstand walk practice 10min
Core
40 toes to bar
“343”
For time:
343 burpees
Firebreathers
Weight vest on
Options
343 cals air bike
or
343 box step ups 24/20
On September 11 2001, 343 New York City Firefighters lost their lives at World Trade Centre catastrophic incident. Remember the fallen
BURN
2 rounds for time:
100 cals row
50 sit ups
50 squats
50 push ups
50 walking lunges
43 wall balls 20/14
Accessory work
Shoulders of steel
Waiter carry 100ft
Conditioning
343 ZEUS double unders
Weightlifting
Hip snatch 3×5
Gymnastics
30 false grip ring rows
Core
Paralette L-sit hold 1min
Strength
E2M10M
Sumo deadlifts
5-5-5-5-5
Fixed weight @60% of 1RM deadlift
METCON
“ACE”
15min AMRAP
100m dash
50 double unders
1 pegboard ascent
Modified
100m dash
50 double unders
1 rope climb
Lite
100m dash
50 single unders
3 ground to stand rope pulls
A flying ace, fighter ace or air ace is a military aviator credited with shooting down several enemy aircraft during aerial combat. The actual number of aerial victories required to officially qualify as an ace has varied, but is usually considered to be FIVE or more
**Do you have what it takes to be a CrossFit Pyro ACE athlete? Perform 5 or more rounds in the “ACE” workout Rx
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
40 toes to bar AFSAP
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Box deficit paralette handstand push ups 3×5
Core
30 GHD situps
Skills/mobility
3 rounds for quality:
5 single arm dumbbell overhead squats right
5 single arm dumbbell overhead squats left
5 strict pull ups
*Pick a load challenging for you but maintain perfect mechanic
METCON
On a 15min running clock:
For time:
21-15-9
Thrusters 95/65
Cals row
Burpees over the rower
With the remaining time:
1 rep max clean and jerk
*If you’re not done the first part at 12min, move to the clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
4×50 double unders
Weightlifting
Pendlay row 3×5
Gymnastics
Ring support swings 3×8
Core
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Same sex teams of 2
10min to find:
5 rep max bench press
“SUPER BROS”
15min AMRAP
Bench press 135/95
Power cleans 135/95
2,2,4,4,6,6,8,8,10,10…
Score is 5RM bench + reps combined
Finisher
“CENTURION”
150 barbell bicep curls AFSAP 45/35
Share the reps as needed, you cannot put the bar down
BURN
For time:
400m farmers carry
200m front rack carry
100m overhead carry
Use kettlebells or dumbbells. Go as heavy as you can
*You can rest the weights anywhere put cannot put it down
**If you put it down for whatever reason, leave your weights there and run 400m penalty
“TRIFECTA”
GYMNASTICS
10min EMOM alt min
20ft handstand walk
8 pistols
*Handstand walk over obstacle if you can consistently do 20ft unbroken. If 8 pistols is too easy, go weighted
METCON
For quality:
21-15-9
Handstand push ups
V-ups
*Cut the intensity down, aim for form and range of motion
PYRO WEIGHTLIFTING
9min to find 1RM complex of:
1 deadlift
1 hang squat clean
1 front squat
1 shoulder to overhead
Overhead squat
3-3-3-3-3
*If you can, do a snatch balance for the first rep
Firebreathers
“WAR FRANK”
3 rounds for time:
25 ring muscle ups
100 squats
35 GHD sit ups
Modified
3 rounds for time:
25 strict chest to bar pull ups
100 squats
35 abmat sit ups
Lite
3 rounds for time:
25 challenging ring rows
100 squats
35 abmat sit ups
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Strength
Back squats
5-5-5-5-5
*Fixed weight at 50% of 1RM
**3sec pause at bottom
METCON
4min AMRAP
Gymnastics complex
1 toes to bar
1 pull up
1 bar muscle up
1min rest
4min AMRAP
Snatch complex
1 snatch deadlift 95/65
1 hang snatch 95/65
1 overhead squat 95/65
Add one rep after each rounds
Score is reps completed in both AMRAPs combined
Lite
3 level ring row (high, medium, low)
75/55
Accessory work
“STUFFED”
For time:
Appetizer
30 burpees to target (12inch above reach)
Entree
30 wall balls 30/20
Main course
30 cals row
Dessert
30 cals bike
Skills/Conditioning
10min EMOM
12/10cals air bike
1 pegboard ascent or rope climb
METCON
“GOING DARK”
For time:
10-1
Bar facing burpees
1-10
Thrusters 135/95
Note: The thrusters are meant to be heavy. Pick a weight challenging for you. You should be able to perform 4-5 reps unbroken
Lite
75/55
PYRO WEIGHTLIFTING
Clean and jerk
3-3-3-3-3
Touch and go or drops. Squat cleans. All working sets above 50% of 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Focus on depth and strength at the bottom. All working sets above 50% of 1Rm
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
3 rounds
25cals row
30sec rest between rounds
Weightlifting
Hip clean 3×5
Gymnastics
15 strict toes to bar
Core
Hanging L-sit hold 1min
