Regionals at CrossFit Pyro (kind of)
Event 1
Snatch ladder 10-8-6-4-2
Start at 50% of your 1rm and increase the weight by 20lbs for each set. Each rep starts from the ground and has to pass through a full squat. You have 2 minutes per set except for the set of 2 reps, you have 3 min for 11 min total.
Then
Event 2
“NATE”
20 min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Note: This is going to be a tough workout, scale accordingly. Event 3, 4 and 5 tomorrow
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals row
Scaled
15min AMRAP
19 wall balls 14/10
19 cals row
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Hang clean and jerks
3-3-3-3-3
*No drops
Gymnastics
Strict handstand push ups 3xmax
Core
3 sets
15 GHD sit ups
15 back extensions
Workout 1:
5 rounds for time:
20 cals row
20 GHD sit ups
then immediately into
Max handstand walk in 2min
Workout 2:
5 rounds for time:
20 cals bike
20 back extensions
Then immediately into
Max handstand walk in 2min
Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Workout 1:
“JERRY”
For time:
1 mile run
2K row
1 mile run
Workout 2:
“GRIFF”
For time:
800m run forward
400m run backward
800m run forward
400m run backward
Workout 1:
For time:
5k run or row
Post times in comments
Workout 2:
For time:
21-15-9
Cals bike
12-9-6
D-ball cleans 100/70
