The CrossFit Games Open is going to be huge at Pyro. Not sure what it’s all about, check the attached video. This is for everyone and everyone should sign up. Let’s do this!!
Have you guys forgot about the floater wod? (Only 2 guys did it last week). The floater wod is there to allow us to use some of the equipment that we can’t normally program in regular classes. Like the air bike, ball slams, axel bar like last week for example, also it serves as extra conditioning. Obviously, anybody can come to open gym and do something, in the case of the floater wod, it’s something that we can all do, as a team. Personally, Just looking at the board and seeing other guy’s scores give me something to chase and work for. The floater is meant to be done anytime during the week. We’re aiming for something between 5 to 10 minutes. We write the workout on the small board by stereo system. Make sure to have a look. As usual, scale as needed.
4 rounds for time:
16 cals air bike
14 burpees
12 dumbbell power snatch 80/50
This week’s workout allow us to work our conditioning on the bike (again), get more efficient at the burpees (always) and get some heavy dumbbell power snatches (Yeah!!). Just pick something heavy, as long as it’s not comfortable
Last day to order your limited edition comp tshirt/tank top is Thursday at 9pm. The order is going in Friday.
Mark your calendar: We’re doing the CrossFit total (1 rep max shoulder press, back squat, deadlift) Sunday February 4th. This is really good to do this benchmark at least once a year to measure your progress. See how much you improve from year to year
Strength
Squat cycle W9D1 (deload)
6 sets
2 front squats
4 back squats
@65% of 1RM front squats
Note: Last week of the squat cycle before testing. 65% for day one, 60% for day two, this meant to be lighter, ease off on the joint, allow our muscle to rebuild and get stronger
METCON
3 rounds for reps:
3min AMRAP
3 strict pull ups
6 push ups
9 kettlebell swings 53/35
1min rest between rounds
Rx+ kettlebell at 70/53
Note: We might be tight on kettlebells for this workout. The Rx+ would offer something similar for the intent but allow more options for weight. If you think you can get a couple rounds unbroken with a heavier weight go for it
