The 2020 CrossFit Games Open is 1 week away. It’s time to deload, reset and refine our technique. The next 7 days will be about skill development, lighter loads and get the engine ready.
Sign up for the Open here:
www.crossfitgames.com
Pyro athletes registered: 32
Goal: 80
Skills
5 rounds for quality:
30-50 double unders
8 pistols
Note: The Open usually bring one new movement every year. Will the pistols show up this year? Who knows but if it does, we’ll be ready.
METCON
For time:
21-15-9
Deadlifts 225/155
Strict knees to elbows
Time intent: 8-10min
Lite
Deadlifts 185/125
Hanging knee raises
PYRO WEIGHTLIFTING
Hang power snatch
3-3-3-3-3
Snatch high pull @90% or snatch 1RM
3-3-3-3
*No drops
Back squats
3-3-3-3-3
Note: Focus on slow descents and explode up. 3sec down and all out going up. The weight is build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Max unbroken push ups
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD sit ups
15 hip extensions
CrossFit Games Open 12.4/13.3
12min AMRAP
150 wall balls 20/14
90 double unders
30 ring muscle ups
Lite
12min AMRAP
150 wall balls 20/14
90 single unders
30 pull ups
BURN
On a 22min running clock
4min AMRAP
Cals bike
14min AMRAP
14 shuttle runs 25ft
14 burpees over the box
14 abmat situps
4min AMRAP
Cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata burpees
Weightlifting
Snatch press 3×5
Gymnastics
15 around the world
Core
30 hip extensions
