Hello Pyromanians, this week, we invite you to check out www.crossfit.com (AKA the main site). This is by far, the best source for fitness and CrossFit hands down. Mix that with the CrossFit journal and you have all the tools to be successful. Greg Glassman and CrossFit HQ have been posting workouts daily since 2001. Plain simple, this is what CrossFit is. Make sure to explore the tabs like “get started” and “exercise and demos”. It’s really worth your time, especially if you’re just starting.
This week, all our workouts are from the main site. Over the years, it’s been observed that following a cycle of 3 days of training with a day of rest has been the best way for producing positive results. At Pyro, we’re offering classes everyday with multiple programs so we’re not following that cycle. Our programming still supports daily workouts. Take note that this week won’t be that much different that any other week at Pyro, we’re a true and true CrossFit box and we program the same way the main site does. Expect strength training, classic METCONs, a mix of both strength and METCONs, chippers, couplets, triplets and everything else in between.
Strength
Power cleans
10-5-3-1-1-1-3-5-10
Note: Work your way up to a heavy single and then work your way back down. The sets don’t have to be touch and go for the 5s and 3s
METCON
7min AMRAP
5 sumo deadlift high pulls 115/85
5 strict handstand push ups
