METCON
12min AMRAP
100ft bear crawl
10 knees to elbows
10 handstand push ups
Mandatory maintenance/mobility (sorry you won’t get out of this)
5min full body roll
10min stretch (remember the official Pyro stretch routine?)
Note: Basically stretch from head to toes, neck, shoulders, trunk, hips, hamstrings, quads, calves for example
Pyro weightlifting
5 sets
1 power clean + 1 push press
5 sets
1 squat clean + 1 push jerk
Split jerk (from the rack)
1-1-1-1-1
Back squat
1-1-1-1-1
The team series week 1 workouts have been announced. Head over to the link below for all the details:
https://games.crossfit.com/workouts/teamseries/2017
We’ll be doing the workouts in sets of 2 to make it easier to get everything done efficiently. Programming 4 different workouts on 4 different days would make it near impossible to have all the teams together. So, for the next 2 weeks, we’ll program the 2 workouts on Friday and 2 on Sunday. What if you want to workout Friday and your partner can’t make it. You’ll have to find a time that works for both of you and get it done during class. What if you want to come get a workout in Friday but your partner can’t, you should use this time to practice the workout, go over the movements or give the workout a test run. We’ll also take the time to cover the movement standards and efficiency tips. Remember that there’s a scaled and Rx version or the workouts. If you haven’t signed up for the team series on the CrossFit games website (you really should), you’ll just team up with somebody in class. If for any reasons you really don’t want to do this with a partner, we’ll have an individual version as well. Friday is workout 1 and 2, Sunday workout 3 and 4.
