Dave Rochon

Pyromania II is tomorrow!!! Are you ready? We can’t wait to see you all there, this is going to be epic!

Strength

Weighted pull up (build to max)
1-1-1-1-1-1-1

METCON

5 3min rounds:

Row 500m
then max push ups

2min rest between rounds

Note: Score is total push ups for all 5 rounds together

Snatch drops (no dip and drive, just get under the bar)
3-3-3-3-3

Note: Keep those light, work on speed under the bar

Quick clean complex (build to max)

1 clean pull + 1 hang power clean + 1 front squat + 1 jerk

1-1-1-1-1-1-1 (7 sets of the whole complex)

Front squats
5-5-5-5

Back squats
5-5-5-5

Pyromania heats will be live tomorrow. We still had a few athletes signing up this week so we wanted to make sure the heats time and schedule wouldn’t move too much.

Skills

30min EMOM

1 muscle up
2 handstand push ups
4 pistols

Note: No muscle ups? No problem! Go with a banded, jumping, feet on the ground muscle up transition. Strict pull up, banded pull up or whatever will challenge you for 1 rep…30 times. Same goes for the handstand push ups and the pistols. Got no problem with any of these movements? Upscale it. Strict muscle up, deficit handstand push up, weighted pistols. You name it. Tomorrow there is no Rx, challenge yourself and do your best. Most importantly, have fun

Coach’s note: EMOM are great for skills work. It bring the intensity down, especially for tomorrow, the target workout time with transition is about 30sec so technically you get lots of rest. In general, there isn’t many EMOM in CrossFit. They’re good to keep classes on the clock during strength components and depending on the amount of work prescribed, they could be really good METCONs. Something like the benchmark workout Chelsea, is absolutely deadly or the Bergeron Beep test (which is coming really soon in the programming) can put your ego where it belongs, in the garbage. So that being said, today’s EMOM is focused on skills work, building capacity at high volume (30 muscle ups, 60 handstand push ups and 120 pistols) and technique. Now, get after it!!!

Hang squat snatch (no drops)
5-5-5-5

Power clean and power jerk (5 singles)
5-5-5

Snatch pulls @110% or 1rm snatch
2-2-2-2

Front squats
5-5-5-5

Back squats
5-5-5-5

Strength

E2M10M

2 front squats (build to max)

METCON

“Tasty fifty”
For time:
50 cal row
50 wall balls
50 sumo deadlift high pulls 95/65
50 ghd sit ups
50 front rack lunges 95/65
50 bar facing burpees
50 shoulder to overhead 95/65
50 triple unders or 100 doubles or 150 singles

Note: BOOM!!!

Garage workout Sunday at 9 and 10. For those that have been around for the garage days, it’s gonna be a great throwback, for those that joined Pyro in the new space, here’s your chance to experience where it all began

Power snatch from the blocks
1-1-1-1-1

Snatch from the blocks
1-1-1-1-1

Note: Use the jerk boxes or stacked plates for the blocks. Set the height so the bar is at knee height

Hang clean and jerk
1-1-1-1-1

Front squats
3-3-3

Back squats
3-3-3

Note: For the squats, come to a dead stop at the bottom. No set stop time