Hello Pyromanians, our friends at CrossFit Sunalta are putting an interesting little competition on Saturday June 23rd. The idea is to form a team of 7 and tackle all, I say again ALL benchmark workouts back to back with a timecap of 9 hours. The teams can be any combinations of male/female and we get to decide who does which workouts. Each team member have to do 3 workouts. There will be Rx and scaled divisions. The order of the workouts will be announced prior to the event so we can plan ahead. This is a really cool idea. It ties in with our Firebreather program very well. It’s a great opportunity to support other boxes in town and develop team work within our community. Pyro Firebreathers is already signed up. 60$ per person and you get a tshirt. Each member of the team have to sign up individually. Let’s smash this!!! #PYROSTRONG
You can sign up here:
https://cfs.sites.zenplanner.com/event.cfm?eventId=1FA5DE1A-1351-4F10-AE45-2D68DBECA7D0
Gymnastics conditioning
10min EMOM alt minute
Max Paralette L-sit hold
3-5 ice cream makers
Note: Hold the Paralette L-sit position for as long as you can for 1min, multiple sets allowed. Ice cream makers are great to develop upper body strength and the transition for the muscle up. Do 3 to 5 reps in the minute, depending on your ability
METCON
6min AMRAP
1 legless rope climb (start seated on the ground, no jump)
8 dumbbell hang power clean and jerk 50/35
Weightlifting W6D2
Hip clean + push press
1-1-1-1-1
Hang clean + push jerk
1-1-1-1-1
Clean and jerk
1-1-1-1-1
Note: 20min for this part
Hatch squat W6D2
Back squats
1*4 75%
1*4 80%
1*4 80%
1*4 80%
Front squats
1*5 60%
1*5 65%
1*5 70%
1*5 70%
