QUARANTINE DAY ELEVEN
“TRIFECTA” *at home edition*
Gymnastics
For time:
Spell the alphabet
Bonus: Spell CROSSFIT PYRO
Note: On your back, feet up, spell each letter of the alphabet by moving your feet. Your hands can touch the ground to assist. Capital letters only
Pyro weightlifting W6D3 *for those that have a barbell*
Tall split jerk
3-3-3-3-3
*Light and snappy, tech focus. This can be done at home with a PVC pipe as well
Clean and jerk
1-1-1-1-1-1-1
*build up your max for the day. Aim for 90% of 1RM
Back squat
1-1-1-1-1-1-1
*build up your max for the day. Same as the clean and jerk, aim for approx 90% of 1RM
At home weightlifting *technique
30 PVC pipe snatch drop
Note: For the snatch drop, no dip and drive, just drop quickly. Speed under the bar focus.
Firebreathers
“CHAD”
For time:
1000 step ups
20inch box for everyone
45lbs pack
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
“A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
-Dave Castro
