Thursday January 24th - CrossFit Pyro

Thursday January 24th
The 2017 Athlete of the year (AOTY) workout is this Sunday. Jenn put together an awesome workout for us. You don’t want to miss it

Skills

Handstand 10min

Note: Work on anything handstand, get inverted and work handstand hold, handstand push ups or handstand walk

METCON

4 rounds for time: 2 min rest btw rounds

6 inverted burpees
4 kettlebell hang power snatch right 53/35
2 kettlebell turkish get ups right 53/35
4 kettlebell hang power snatch left 53/35
2 kettlebell turkish get ups left 53/35
1 legless rope climb

Score is your time to complete all 4 rounds with the 2min btw rounds

Note: This workout is going to be extremely awesome!!!

Weightlifting

Clean and jerk primer

5 sets
1 power clean + 1 jerk

Clean
1-1-1-1-1

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Push press
3-3-3-3-3

Acc work

GHD sit ups
15-15-15

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Week of May 12th floater workouts

FL 1

10min on the air bike

FL 2

400m handstand walk AFSAP (as few sets as possible)
April 7, 2019

Monday April 8th

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
February 22, 2019

Friday February 22nd

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
October 8, 2018

Week of October 7th floater workouts

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
September 30, 2018

Week of September 30th floater workouts

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


September 16, 2018

Floater workouts for the week of September 17th

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
September 10, 2018

Week of September 8th floater workouts

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