20min to find:
1 rep max clean and jerk
5min rest
5min AMRAP
Clean and jerk @60% of today’s 1RM
Score is heaviest clean and jerk + reps in the AMRAP – bodyweight
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice
Gymnastics
3x max ring dips
Weightlifting
30 barbell split jerks
Core
Hanging L-sit hold 3x max
Skills/Strength
10min EMOM alt min
2 pull overs
2 weighted pistols
METCON
15min AMRAP
6 barbell turkish get ups 45/35 (3 per side)
12 toes to bar
24 box jumps 24/20
Maintenance/Mobility
10min
Lite/Beginners
10min EMOM alt min
2 pull ups (pull as high as you can)
2 pistols (work on range of motion)
15min AMRAP
6 dumbbell turkish get ups
12 knee raises
24 box jumps or step ups 24/20
Weightlifting (deload)
Clean and jerk
5×1
Clean pulls
5×2
Back squat
5×3
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
Barbell overhead squats 3×3 (10sec pause at bottom)
Core
For time:
50 V-ups
Strength
20min to find:
1 rep max Snatch
*Any style, what ever gets you the heaviest
5min rest
METCON
5min AMRAP
Power snatch @60% of today’s 1RM
Score is heaviest snatch + reps in the AMRAP – bodyweight
Example: 200 (snatch) + 30 (AMRAP reps) – 180 (bodyweight) = 50
Write down that score somewhere for reference, I’ll be testing this again
Accessory work
Shoulders of steel
Crossover symmetry
3x exercise of you choice
Weightlifting
Barbell snatch balance
3×5
Gymnastics
Strict pull ups
3x max
Core
5x max L-sit hold
Conditioning
12min EMOM alt min
1min 15/10 cals row
1min 15/10 cals bike
1min 10 shuttle runs 20ft
METCON
Lite/Beginners
8min AMRAP
1 knee to chest + half pull up
2 hand release push ups
3 banded pull ups
Rx
8min AMRAP
1 rope climb
2 handstand push up
3 strict chest to bar pull ups
Firebreather
8min AMRAP
1 legless rope climb
2 deficit handstand push ups 6/4
3 bar muscle ups
Legendary
8min AMRAP
1 legless rope climb from seated on the ground
2 parallette handstand push ups
3 strict ring muscle ups
Weightlifting (deload week)
(Testing within the regular programming, the snatch on Wednesday, the clean and jerk Friday)
Hang power snatch
5×1
Snatch high pulls
5×2 (touch and go)
Front squat
5×3 (keep it well below maximal)
Accessory work
Shoulders of steel
Crossover symmetry
4x movement of your choice
Weightlifting
2×5
PVC pipe hip snatch
2×5
Barbell hip snatch
Core
3 sets of each
15 GHD sit ups
15 weighted back extensions
Bonus: 3×10 dumbbell bicep curls
Skills
5 rounds
30sec max double unders
30sec rest
30sec handstand walk*
30sec rest
*Skills development. Handstand hold, shoulder taps, free standing handstand or even kicking to a handstand. Make it challenging for you
METCON
Death by
Every 2 minutes until you can no longer perform all the reps of:
8 burpees over the box 24/20*
8 hang power snatch 115/85
8 thrusters 115/85
*Open standards for the burpees, 2 feet together, no step back and forward. Can step down from the box
Scale option 1:
Step ups allowed
Bar at 75/55
Scale option 2:
Rx standards for the burpee box jumps
Bar at 95/65
Note: Aim for 4 to 5 rounds. Scale volume and weight as needed
Accessory work
Shoulder of steel
DB lateral shoulder raises 3×12
DB shoulder press 3×12
Weightlifting
30 PVC overhead squats
15 PVC push jerk
15 PVC split jerk
Core
2 rounds
1min plank hold
1min side plank hold right
1min side plank hold left
FL01
Each for time:
Run
100/200/400/800/400/200/100
1min rest between runs
FL02
8min AMRAP
Row for meters
or
8min AMRAP
Air bike for cals
Teams of 2
For time:
1 hill run
30 deadlifts 315/225 (shared)
1 hill run
30 synchronized toes to bar
1 hill run
30 squat cleans 185/125 (shared)
1 hill run
30 wall ball passes 20/14*
1 hill run
*Wall balls synchronized squat at the bottom
Scaled:
Deadlifts at 225/155
Synchronized knee raises
Squat cleans at 135/95
The Pyro teens, 14 to 17 years old, program starts Saturday October 20th. Classes are 1 hour, program is 8 weeks. 150$+tx
The Pyro kids, 7 to 13 years old, program starts Sunday October 21st. Classes are 45 minutes, program is 8 weeks. 150$+tx
You can register your kids/teens at any time. We’ll adjust the cost accordingly. CrossFit Pyro kids/teens tshirt included with registration. For all details, send us an email or ask in person at the gym. This is going to be epic!!
“TRIFECTA”
Gymnastics
Ring series
5 sets
Set the ring at waist height
Right/Left up alt
Both arms up
Right/Left side to side alt
Both arms out
*If 1 rep of each is too easy, add volume as needed*
Complex
For time:
1-2-3-4-5
1 strict toe to bar/ 1 strict pull up/ 1 strict C2B pull up
rest 30sec
1 kipping toe to bar/ 1 kipping pull up/ 1 kipping C2B pull up
*No butterfly. This is for time to maintain intensity but focus on quality instead of speed*
Accumulate 1min of each:
False grip hang
Ring dip support (low)
Ring support (top)
Weightlifting W8D4 (Testing next week)
Snatch complex
5 sets
1 snatch pull
1 hang snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets
1 clean pull
1 hang clean
1 front squat
1 jerk
Front squat
5×2
Firebreathers
“DANNY”
20min AMRAP
30 box jumps 24/20
20 push press 115/85
30 pull ups
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni and daughter, Jojiye.
Strength
Power snatch
2-2-2-2-2
*Drops allowed
METCON
For time:
12-9-6-3-1
Squat snatch
Bar facing burpees
Firebreathers
White: 75/50 95/65 115/75 135/95 145/105
Silver: 95/65 135/95 155/105 165/115 175/125
Gold: 115/75 135/95 165/115 185/125 195/135
Legendary: 135/95 155/105 185/125 205/135 225/155
Accessory work
Crossover symmetry
3x each
Archer
Pulldown
Tiger walk
Weightlifting
30 pvc pipe snatch grip sots press
Core
5 sets of max L-sit hold (on plates)
