Meet at 10am, Memorial stairs. Free parking on weekend at the bottom or park at the top on the street. The workout starts at the bottom. If you have a weight vest, wear it.
10 rds for time:
10 burpees
Stairs up
10 squats
Stairs down
Gymnastics at 9
Weightlifting at 10
Open prep session at 11
Firebreather WOD at 1145
**Reminder: No classes at Pyro Sunday, meet at the memorial stairs for 10am. Bring your weight vest**
For Remembrance day, we’ll be doing the hero workout “DG” which also ties in with the open prep session. Everybody will get a judge and a scoring sheet. There’s an Rx and a scaled version. This is for absolutely everyone. We’re all in this together, as a team. Let’s do this!
Gymnastics
Warm up 5-10min
A) Accumulate as much time as possible of ring support hold in 3min
B) Accumulate as much time as possible of bottom of the ring dip in 3min
C) Accumulate as much time as possible of false grip hang hold in 3min
Front levers
Back levers
Ice cream scoops
Front planche
Workout
Partner up
Not for time:
10 box around the world (Conan drill)
20 bar hang around the world
20 skin the car
Weightlifting
Tor Complex
5 sets, build to max
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
Clean and jerk complex
5 sets, build to max
1 clean
1 front squat
1 push jerk
1 split jerk
Firebreathers
“DG”
10min AMRAP
8 toes to bar
8 dumbbell thrusters 35/20
12 dumbbell walking lunges steps 35/20
Scaled:
10min AMRAP
8 knee raises
8 dumbbell thrusters 20/15
12 dumbbell walking lunges steps 20/15
U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan.
He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.
The speed development and technique workshop with Tiffeny Parker registration is live. All the info is there with the full lesson plan. This is a very unique opportunity, let’s take full advantage of it.
Here’s the link:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=j910&eventid=278&noMap&noTerms
Saturday we have gymnastics at 9am. weightlifting at 10am and the open prep session at 11am. The open prep session is part of our Firebreather class as well. We’ll be doing a hero workout after the session, open style. Meaning that we’re going to judge each other and have a scoring sheet. Don’t worry, the hero workout is only a 12min AMRAP. It would be wrong not to have a hero workout on Veteran’s day. This session is for everyone and we’ll have a scaled option. We might go a bit over 1 hour everything together so just expect to be there until 1230ish. We’ll be covering everything CrossFit Games Open, what to expect for 2018, what we should be working on, programming to get us ready and top shape and more. This is going to be both informative and practical, this is going to be really good. Seriously, everybody should come to this.
Srength
Back squats
3-3-3-3
Deadlifts
3-3-3-3
Note: Start your deadlifts with your last back squat set.
METCON
For time:
18-16-14-12-10-8-6-4-2
Wall balls 20/14
Dumbbell snatch 50/35
Just when you thought that the workouts this week couldn’t get any better. BOOM!!!
30min EMOM
1 power clean 225/155
2 strict handstand push ups
5 toes to bar
Note: We even did the math for you just in case you didn’t realize how awesome this is
Total power cleans 30
Total strict handstand push ups 60
Total toes to bar 150
Coach note: But seriously, have fun with this. Pick a weight or a movement challenging for you while keeping good form. If you cannot complete all the reps within the minute scale down the next minute
Maintenance/mobility
10min Rx
Weightlifting
5 sets
2 hang squat cleans + 1 push jerk
Double overhand deadlifts @120% of 1RM clean and jerk
2-2-2-2-2
Note: No drop and keep it touch and go.
Back squats
2-2-2-2-2
Note: No build up, fix weight. Aim for approx 65% of 1RM back squat
CrossFit Pyro is hosting Track athlete and CrossFit Aerobic capacity Tiffeny Parker (USA Heptathlete and Bobsled Athlete) November 18th at 10am for a specialty session on speed development and technique workshop. The session is 90 minutes and should cost around 20-25$.
Tiffeny is a speed development programmer and have worked with the following games athletes such as; Katryn, Sara, Camille, Rich/ team Mayhem, Tia, Brooke Ence, Matt Fraser, Masters and Cf teen athletes Ron Ortiz, Annie Sakamoto, Angelo, Nick , Haley Adams etc.
The other nice thing about hosting this is that it will open the door for future possibilities like hosting the full CrossFit Aerobic capacity course.
If interested (you really should), put your name down on the sign up sheet by the white board so we have an idea of how many are coming. We believe this is a unique opportunity and everybody would greatly benefit from this. Check out the video link for a sneak peek of the workshop.
METCON
12min AMRAP
15 deadlifts 115/85
12 overhead squats 115/85
9 chest to bar pull ups
Rest 3min
5min AMRAP
6 front squats 115/85
3 push press 115/85
1 bar muscle up
Score is total reps for both AMRAPs together
Note: This is going to be lovely!
Join us Saturday November 11th at 11am for the CrossFit Games Open prep session. We’ll discuss everything you need to do well or do better at the 2018 Open. We won’t just be talking, we’ll hit an open workout just like the real thing with a judge.
Stairs workout Sunday November 12th at 10am. There will be no classes at Pyro on that day. Let’s all meet at the stairs for 10. If you have weight vest, bring it. If you don’t have a weight vest, bring a backpack with rocks in it. We’re going no matter what the weather looks like, no kidding. Just dress accordingly
METCON
Do you even cardio bros?
3 rounds for reps:
1min burpees over the rower
1min row for cals
1min shuttle runs 25ft
1min kettlebell swings 53/35
1min double unders
1min rest between rounds
Score is total reps for all 3 rounds combined
Note: Everybody can Rx this!!!
Maintenance/Mobility
10min
Weightlifting
Power snatch (not touch and go)
2-2-2-2-2
Snatch balance
2-2-2-2-2
Snatch grip deadlifts 120% of 1RM snatch
2-2-2-2-2
Front squats
2-2-2-2-2
Week of November 5th Floater wod:
5min AMRAP
50 burpees
Max cals bike
Score is the total cals on the bike at 5min
Yes, this is the reverse of last week’s workout haha, even better
Skills
The split jerk
Strength
Split Jerk
5-5-3-3-3-1-1-1-1
Note: Build to max. This will take the majority of the class, rest about 2min between sets. Take more rest between the singles as it gets heavier
Maintenance/Mobility
10min
This is a prescribe time for doing maintenance and to mobilize. Want to be in better shape and become a better athlete? You need to do maintenance and mobility. This will help for your range of motion and prevent injuries.
The weightlifting clinic was a huge success, more clinics coming in the future. Sweet skillz!
Partner up!!
15min AMRAP
10 synchronized bar facing burpees
5 partner deadlifts 405/285
20 dumbbell step ups 24/20 50/35
5 rope climbs
Note: Burpees are synchronized at the bottom. Deadlifts is both athletes lifting on the same bar. 1 set of dumbbells per teams. Share the work as needed
Male/male, female/female or male/female teams. Whatever works. The deadlift is 350 for male/female teams (170lbs and 130lbs on each sides on a 45lbs bar)
Then
For time:
75 cals row
Note: Share as needed
Score is number of reps for the AMRAP and time for the row
Gymnastics
Warm up
2 rounds
10 hollow rock
10 arch rock
10 hollow/arch rotations
10 beat swings
Ring series
5 sets
12min EMOM alt min
3 tempo pull ups
3 tempo handstand push ups
Conditioning
Not for time:
20 strict dips rings or box
20 strict toes to bar
20 box pistols right
20 box pistols left
20 glute ham raises (partner or ghd)
Accumulate 1min of arch hold
Accumulate 1min of hollow hold
Weightlifting clinic
Warm up
Kettlebell drills
Muscle snatch
Power snatch
Snatch balance
Snatch
Muscle clean
Power clean
Tall clean
Clean
Shoulder press
Push press
Push jerk (also known as power jerk)
Split jerk
Clean and jerk
Workout (Firebreather wod)
With a partner, share the reps as needed
For time:
30 power cleans
30 front squats
30 shoulder to overhead
30 power snatch
30 overhead squats
Rx 135/95
Scaled 95/65
Tech 75/55
Weightlifting clinic, Saturday November 4th at 10am until 1130, followed by a weightlifting workout (also our Firebreather workout for that day). This is for everyone and free to all members
Open prep session, let’s get ready for 2018 open. Saturday November 11th at 11am followed by an open workout. This is going to be a judged workout. Same as for the weightlifting clinic, this is for everyone and free to all members
Strength
Thruster/push press/push jerk/split jerk
1-1-1-1-1-1-1
Note: The whole complex is 1 rep. You cannot drop the bar. Build to max
METCON
For time:
75 wall balls 20/14
Note: This is meant to be quick. Time cap is 5min. If you cannot complete all 75 reps, your score is how many reps completed in 5min
