New set of fundamentals dates:
1: 9 fundamental movements Sat Jan 28th 0930
2: Gymnastics Sat Feb 4th 0930
3: Olympic Lifting Sat Feb 11th 0930
4: Miscellaneous movements Sat Feb 18th 0930
5: Maintenance/mobility and workout Sat Feb 25th 0930
Expect each sessions to be 1:30. Lots of moving around and technique covered. This is included with our membership. There no better time to start than now. Ignite your potential
Friendly reminder: Make sure you sign in for classes
Skills/strength
Peg boards 5min
METCON
35min AMRAP
5 bodyweight deadlifts
15 wall balls
5 pull ups
10 burpees to target
Note: If you have a weight vest, wear it
and add the weight of the vest to the deadlift
8 weeks cycle
Week 1 day 1
Muscle snatch
5-5-3-3-3-1-1-1-1 (5 and 3s touch and go)
Snatch pulls @75% of snatch 1rm (touch and go, TNG)
3-3-3-3
Front squat @ 75% of 1rm clean and jerk with 3 sec pause at bottom
3-3-3-3
Acc work
3 sets
15 GHD sit ups
15 hip extensions
Tip of the day: On the muscle snatch, really focus on achieving the triple extension before the turning over to overhead
Strength
Shoulder press
5-5-3-3-3-1-1-1-1
METCON
10min AMRAP
2-4-6-8-10-12-14…
Ring dips
Pistols
Keep adding 2 reps until the time is up
Rx+ Muscle up to ring dips
Sc Paralette dips
Pyro weightlifting is Tuesdays and Thursdays at 5pm, Saturdays at 1000
CrossFit Total is Sunday January 22nd. Make sure you plan to stick around after for coffee or to play some Spikeball and Speedball
Scott’s workout is Sunday January 29th
Strength
Front squat
5-5-5
Back squat
5-5-3-1-1
(Keep going up from the front squat to back squat)
METCON
5 rounds for time:
500m row
15 overhead squats 95/65
Target timeframe: 10 to 15min
METCON
Team of 2, 1 athlete works at a time
8 rope climbs
80 med ball cleans 20/14
80 hand release push ups
80 med ball sit ups 20/14
4 rope climbs
40 squat cleans 115/85
40 shoulder to overhead 115/85
40 toes to bar
2 rope climbs
20 squat cleans 165/125
20 handstand push ups
20 burpee knees to elbows
Pyro weightlifting at 1000 until 1200
Yoga at 1200 until 1300
Pyro weightlifting outline:
Programming overview and philosophy
Warm up
Addressing the bar
The snatch
The clean
The jerk
The clean and jerk
The intent for tomorrow is to set good foundations for what’s to come. We’ll focus on technique and keep it light. We’ll do lots or reps and work on muscle memory
Hey Pyromanians, here’s the link to register for the 2017 Open. 5 weeks, 5 workouts, multiple divisions, Join the CrossFit Pyro team, 20$, one epic experience.
https://games.crossfit.com/
Pyro weighlifting start Saturday at 1000 for a 2 hour session. Followed by Yoga with Lorena at 1200
Strength
Snatch balance
3-3-3-3-3-3
METCON
8 rounds for time:
25 double unders
10 wall balls 20/14
15 walking lunges steps
No 6am class
“FRANTASY LAND”
Team 3. One team member works at a time
For time:
21-15-9
Thrusters 95/65
Pull ups
15-12-9
Thrusters 115/75
Chest to bar pull ups
12-9-6
Thrusters 135/95
Bar muscle ups
Rx+ solo
Scale as needed
