Pyromania III, 3 days, 6 events plus final, same sex partners
Friday July 20th (6pm to 8pm)
Saturday July 21st (8am to 3pm)
Sunday July 22nd (8am to 3pm)
Run (3k)
Swim (500m relay plus other movements)
Lifting speed ladder (cleans)
Classic Crossfit
Injanation parkour
Classic CrossFit
Finals for top 5 in each divisions
Workouts are designed so everyone can do them. Yes, even the Firebreather division. The divisions are mostly there to have athletes with similar fitness levels and age together. The true challenge lies in the completion of the event, not in your rank or how you compare with others. Now, get your partner and sign up today!
Skills
The snatch
30 power snatch + snatch balance 45/35 (barbell only)
Strength
Thrusters
2-2-2-2-2-2-2
Note: Start from the ground, build to max
Maintenance/Mobility
ROMWOD
Note: Short version, approx 10-12min
Weightlifting W2D1
Power snatch
1-1-1-1-1-1-1
Snatch
3-3-3-3-3
Note: Start at 50% of your max and build for a heavy triple. Drops or touch and go
Front squats
3-3-3-3-3
Note: Start at 50% of your max and build to max
Floater 1:
4 rounds for time:
250m swim
2min rest between rounds
Floater 2:
For time:
100 thrusters 95/65
Acc work
Monday
EM4M
8-10 Strict False Grip Pullup
E3M9M
15-20 Hollowrock
10 Single Arm DB Row
Accumulate 2 minutes in the hanging L-sit position
Wednesday
E2M8M
10 Pistols (or find a challenging scale)
5 Strict Handstand Pushups
4 Farmers Walks up the Hill (this is meant to challenge grip strength more than anything)
E2M6M
10-12 Romanian Deadlift
Friday
Max Rope Pullups for 30 seconds, rest 90 seconds. X4 ( alternate which arm is above the other each round)
E2M6M
Crossover symmetry W/Y/T
EM3M
10-15 Weighted GHD situps
Finisher: 100 push ups for time (This should be between 5-8 minutes, so scale accordingly)
Monday June 25th
Accessory work for all
EM4M
8-10 Strict False Grip Pullup
E3M9M
15-20 Hollow rock
10 ring Single Arm DB Row
Accumulate 2 minutes in the hanging L-sit position
Skills
Split jerk
30 barbell split jerks 45/35
Note: Deliberate practice. Make each rep like you’re going for a PR
METCON
5min AMRAP
8 dumbell snatch 50/35
8 toes to bar
2min rest
5min AMRAP
8 dumbell clean and jerk (4 per side)
8 knees to elbows
Note: The accessory work series adds a lot of value to your general fitness and conditioning. Crucial to reinforce joints, tendons, build muscle endurance and help avoiding unnecessary injuries. Today we decided to get everyone a taste for it in hopes to create awareness of the program and have more people doing it. The program for the week is posted every week on Sundays. There is a program for Monday, Wednesday and Friday. This extra additional work on top of the regular programming can be done on your own, before or after classes or open gym times. If you’re not sure what the movements are, ask your coach. Also, as any workouts you perform at Pyro, scale accordingly. Tuesday will be ROMWOD for everyone
