Floater 1
2018 CrossFit Games
“Two stroke pull”
5 rds for time:
300m run
15/12 cals bike
44ft sled pulls weight TBD
Floater 2
2018 CrossFit Games
“Madison Triplus”
For time:
500m swim
1000m paddle (floating plank, just use arms)
2000m run
Acc work
Monday
Back Squat
3×70%
3×80%
3×90%(+)
Barbell Bulgarian Split Squat 4×10 (Each leg)
Back Extension Holds 4×45 seconds
(Hold yourself at the top of the back extension for the allotted period of time, squeezing the glutes, hamstring and core)
Kneeling DB Shoulder Press 4×10 (Superset with band pull parts 4×15)
10 Minute Skill Work: Inverted Work (Kicking to the wall, HSPU, Conan Drill, Handstand Walk)
Wednesday
Shoulder Press
3×70%
3×80%
3×90%(+)
Weighted Pullups 4×8
L-Sit Holds 4×20 seconds (Hanging or Parallettes)
Good Mornings 4×20 (Keep it light. This is meant for your glutes and hamstrings. Your lower back should not be taking the load. Brace core and hip hinge to just before midline breaks and then stand up using glutes and hamstrings)
20 MU for time (Ring or Bar. A good scale option is some type of pullup or muscle up transition)
Friday
Deadlift
3×70%
3×80%
3×90%(+)
Bent-over KB Rows 4×15 (Both arms at the same time)
Deadbugs with hands on the wall 4×15 (Lie on your back about a foot from the wall and place your hands behind you on the wall. Focus on keeping the core engaged and alternating legs. This takes the coordination part out and allows us to really focus on core stability and control)
Glute Ham Raises on the GHD 4×15 (These are not back extensions. Google the difference or ask a coach in class)
10 Minute Skill Work: Handstand walks (This can include scales as well. If you have your handstand walk, challenge yourself with walking over plates or around obstacles)
Photo by Leonora Andre Photography
Classes at 9 and 10am, open gym at 11am until 12pm
**PYRO FUNDAMENTALS, Tuesday August 7th at 7 to 8pm. There will be no classes at that time, only fundamentals. New, trials and current members welcome. We strongly encourage you to take our fundamentals, this will start you in the right direction, avoid injuries and will accelerate your progress. We can’t possibly cover all the basics in the regular class, that’s why we have fundamentals. If you’ve been with us for a while and are not sure how to squat, deadlift, snatch, clean and jerk, pull ups, kicking to a handstand, do rope climbs, how to scale, what to do if injured or have physical limitations, you must take our fundamentals. Sign up on Rhinofit, see you there**
Reminders:
MEC sprint triathlon is Saturday August 18th, a few of us are signed up and ready to crush it, you should do the same
Pyro reserved the Mount Pleasant outdoor pool for Tuesday August 21st from 8pm to 10pm, this is for everyone, bring your family, friends and kids, we’ll have the BBQ setup and bring your favourite dish. No fees, Pyro takes care of it, because…you guys are awesome!
The Pyro meet is happening Saturday August 25th, 25$, all proceeds go to the “Save the 10s foundation”, weight classes, Judges, brand new lifting platform just for that event, videographer to do slow mo videos of our lifts, full rule book incoming.
Weight classes as follow:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/171+
Note: The more that sign up, the more gear we get. Sign up now!
Team workout
Partner up
On a 30min running clock:
0-15min
7 rep max Bench press
15-30
AMRAP
Partner 1:
5 dumbbells burpees 50/35
5 dumbbells hang squat cleans 50/35
5 dumbbells shoulder to overhead 50/35
Partner 2:
150m dash (75m towards the hill and back)
*Partners must switch after each run, continue where left off*
Score is total reps of the dumbbells movements
Coach note: This might be effectively brutal…and awesome!
