“QUARANTINE DAY TWENTY FOUR”
United by movement (UBM)
Workout 5
The UBM is a non profit fundraiser competition that was put together to help affiliates during the COVID-19 quarantine. The event is FREE for everyone but you can do donations to your affiliate. 7 days with 7 workouts. Workouts are for everyone and can all be done from home with no or limited equipment. Let’s do this!
For time:
150 single-arm thrusters 50/35
**Every minute on the minute, perform 5 lateral burpees over the dumbbell**
For all details and other divisions workout, go here:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18620
Accessory work
Shoulders of steel
50 plank shoulder taps
Weightlifting
30 snatch balance
Gymnastics
30 low ring muscle up transistions
Conditioning
8 rounds
200m run
2min rest between efforts
Maintenance/Mobility
Saddle archer 1min per side
Tread the needle 1min per side
Twisted cross 1min per side
Low dragon 2min per side
Squat hold 1min
“QUARANTINE DAY THREE”
Announcing the CrossFit Pyro “RONIN” challenge. Starting Monday April 27th and finishing Sunday May 17th.
A rōnin (浪人, “drifter” or “wanderer”) was a samurai without a lord, master or land during the feudal period (1185–1868) of Japan. A samurai became masterless upon the death of his master, or after the loss of his master’s favor or privilege.
This couldn’t fit better with the current situation. Pyro athletes are without a gym (land) and their masters (coaches). Since samurai usually carry 2 weapons, you will need 2 pieces of equipment for this challenge. A PVC pipe or a broomstick and something to add resistance to the movements. A dumbbell, a kettlebell, a sandbag or make your own with water jugs or basically anything you can find. Anyone can do this from home.
21 days, daily and weekly tasks. The challenge is FREE to all CrossFit Pyro members. Everyone that completes the challenge will get their name on the “RONIN” banner. Optional tshirt with the attached logo is 40$+tx. If you’re in, send us an email, a text or a message on social media and we’ll put you in. Just like the Berserker challenge, you’ll get a logbook to keep track of your progress. Details on the daily and weekly tasks incoming. This is for absolutely everyone, regardless of your fitness and experience.
“YOU BECOME WHAT YOU DO EVERY DAY”
United by movement
Workout 5
Workout details and all divisions here:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18620
Every 4min
(3min on, 1min rest for 5 rounds)
21/21 alt lunges jumps
15/15 single arm dumbbell floor press
9/9 reverse burpees
**With the remaining time, max broad jumps 4/3ft**
Dumbbell 50/35
Pyro weightlifting W1D2
Primer
Clean grip sot press 5×5
Power clean and jerk
5-5-5-5-5
*Build up, drop allowed but try to keet the reps close together
Front squats
3-3-3-3-3
*Build up
Accessory work
Gymnastics
Strict pull ups
5xmax
Conditioning
50 burpees
Core
50 hollow rock
Maintenance/Mobility
Double pigeon 2min
Pigeon 1min per side
Forward fold 2min
Supine twist 1min per side
“QUARANTINE DAY TWENTY TWO”
United by movement
Workout 4
9min AMRAP
30-20-10
Alternating hang dumbbell clean and jerk
Butterfly situps
Directly into
30-20-10
Alternating hang dumbbell snatch
Butterfly situps
Dumbbell at 50/35
BURN
For time:
400m run
21 thrusters
21 burpees over
400m run
15 thrusters
15 burpees over
400m run
9 thrusters
9 burpees over
400m run
Note: Pick the load and the object for your thrusters. Perform your burpees over whatever you’re using for your thrusters
Accessory work
Conditioning
5min double unders
Weightlifting
Split jerk press 10-10-10
Core
30 V-ups
Maintenance/Mobility
Seated straddle 4min
Straddle 3min
Sumo squat hold 2min
Cobra 1min
“QUARANTINE DAY TWENTY ONE”
United by movement
Workout 3
20min AMRAP
20 hand release push ups
30 goblet squats
40 hand release push ups
50 dumbbell lunges
60 hand release push ups
70 single arm suit case deadlifts
Dumbbell at 50/35
Go here for all the movement and division standards:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18618
**You can register for free. Donations optional. All donations go to your affiliate
Pyro weightlifting W1D1
6 week lifting cycle starts now. If you have a barbell and some weight, do what you can. If you don’t have anything but a PVC pipe or a broomstick, do what you can. Get through the motions, adapt the volume.
Primer
Burgener warm up
Snatch grip sot press
5-5-5-5-5
Power snatch
5-5-5-5-5
Note: Touch and go or drops. Build up
Snatch balance
1-1-1-1-1-1-1
Note: Build up but aim to start at your 5RM power snatch
Accessory work
Gymnastics
Not for time:
30 pistols
Conditioning
1mile run EZ pace
Maintenance/Mobility
Saddle archer 1min per side
Saddle eagle 1min per side
Puppy dog 2min
Twisted cross 2min per side
Seated straddle 2min
“QUARANTINE DAY TWENTY”
Do you have what it takes to be a CrossFit Pyro “RONIN”? We’ll find out soon enough in our next challenge starting right after the CrossFit fundraiser. Expect something similar to the “BERSERKER” challenge but not as long. Exclusive tshirt and log book to keep track of your workouts. Everyone at home with or limited equipment will be able to join. Everyone that completes the challenge will have their names on the “RONIN” banner. Full details incoming
Warm up
3min AMRAP EZ pace
20 jumping jacks
10 squats
5 push ups
Head to toe dynamic stretch
United by movement
Register for free here. All donations go directly to your affiliate:
https://competitioncorner.net/events/3773
Workout 2
12min AMRAP
Compete div
80 lateral jump over the dumbbell
60 squats
40 dumbbell shoulder to overhead 50/35
Move hard div
80 lateral jump over the line (6inch)
60 squats
40 shoulder taps (plank position)
Just move div
60 lateral jumps over the line (6inch, step over allowed)
40 squats
20 shoulder taps (on knees)
*Single dumbbell
Maintenance/Mobility
Downward dog 1min
Puppy dog 1min
Saddle 2min
Half saddle 1min per side
Forward fold 1min
Accessory work
Conditioning
10 rounds
100m dash
1min rest between efforts
Weightlifting
10 sets
3 snatch balance
Gymnastics
8min AMRAP
4 strict handstand push ups
6 pistols
8 hollow rock
“QUARANTINE DAY NINETEEN”
United by movement
Workout 1
7min AMRAP
Burpees over the line
*2 lines, 6inches apart. You can jump over and come back the same side or jump over and turn around. See video of Matt and Tia
“QUARANTINE DAY EIGHTEEN”
#Support your local box workout 1
Register for free here:
https://games.crossfit.com/open
The event is free but you can give donations to your box. All donations go directly to the affiliates. Many of us have registered already, this is going to be super fun. All the workouts are meant to be limited equipment for at home workouts.
10min AMRAP
10 squats
10 dumbbell snatch right 50/35
10 push ups
10 dumbbell snatch left 50/35
Scaled
Use whatever object at your disposal but aim for something around 50/35lbs
Maintenance/Mobility
Fragon 2min per side
Cobra 1min
Eagle 2min
Blackout (at home and limited equipment)
Warm up
5 sets
30sec jumping jacks
1 inch worm (add 1 inch worm per round)
METCON
For time:
“COLT 45”
45 dips
45 weighted lunges
45 ground to overhead
45 V-ups
45 weighted jumps squats
Note: Choose your own adventure, break the reps however you’d like. Dips can be on rings, static apparatus or chair dips. For the lunges, ground to overhead and jump squats, pick your own weight and object. Dumbbell, kettlebell, backpack, whatever you have. Something around 50/35 would be perfect.
Maintenance/Mobility
Twisted cross 2min per side
Pigeon 2min per side
Standing straddle 3min
Accessory work
Conditioning
2 mile run
Blackout (at home and limited equipment)
Warm up
2 rounds
10 shuttle runs 10ft
10 jumping jacks
10 squats
10 push ups
Head to toe dynamic stretching
METCON
For time:
10-1
Handstand push ups
1-10
Squat cleans
Note: For the squat clean, use whatever you have at home. Barbell, dumbbells, kettlebells, odd object, sand bags or a backpack filled with objects.
Firebreathers
Strict handstand push ups
Optional striking wod**But highly recommended**
10 round fight
1min AMRAP
1-2-3
2-1-4
1-2-3-2
1min rest
Notes:
Side step after each combo
Throw each combo with a sense of urgency and commitment
Rotate on each strike
If you have a heavy bag, use it, otherwise, shadow striking
1= Lead straight
2= Rear straight
3= Lead hook
4= Rear hook
Maintenance/Mobility
Half straddle 2min per side
Down dog
Cobra 2min
Down dog 1min
Puppy dog 2min
Pyro weightlifting
10 sets
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
**PVC pipe or broomstick but if you have an empty bar, go for it**
Note: Perform each set with genuine effort. Brace the core, hold your breath, explode at the hip extension. Deliberate practice
