“THE Q”
Workout 3
20min AMRAP
100 double unders
80 alternating dumbbell snatch 50/35
100 double unders
60 toes to bar
100 double unders
40 dumbbell squats 50/35
100 double unders
20 strict handstand push ups
Note: If you complete all the reps, go for a 2nd round. Both heads of the dumbbell must touch the ground on the dumbbell snatch. Dumbbells squats are with 2 dumbbells. For the handstand push ups, your hands must be inside a 36×24 box and your feet cannot go outside the lines as well. Like in the open, your hips cannot touch the wall at full extension.
Health
100 single unders
80 alternating dumbbell snatch 35/20
100 single unders
60 knee raises
100 single unders
40 dumbbell squats 35/20
100 single unders
20 hand release push ups
BURN
For time:
50/35 cals bike
50 walking lunges
50/35 cals row
50 box jumps 24/20
50/35 cals bike
50 wall balls 24/20
50/35 cals row
50 burpees
Note: Deep burn!!!
Have you found your teammates for Pyromania V yet?
Berserker challenge
Workout 6
For time:
50 strict pull ups
METCON
10min AMRAP
1 rope climb
4 kettlebell turkish get ups 53/35 (2 per side)
8 pistols
Firebreathers
Legless rope climbs
Health
3 rope pull ground to standing
Dumbbell turkish get ups 35/20
10 single leg box step ups (5 per side)
Pyro weightlifting
“FORGED BY FIRE” W2D1
Primer
Split jerk press
5-5-5-5-5
Power cleans
1-1-1-1-1
Clean and jerk complex
5 sets
1 clean pull
1 low hang power clean
1 hang clean
1 front squat
1 jerk
Note: Build to max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
21-15-9
Barbell thrusters 45/35
Rest as needed between sets. Aim to go unbroken for each sets
Gymnastics
20 negative ring dips
Core
Hold 1min of each
Plank
Side plank right
Side plank left
Maintenance/Mobility
ROMWOD
CrossFit Pyro, Pyromania V is July 24/25/26. Teams of 4, (M,M,F,F), 2 divisions, Fitness and Firebreathers (scaled and Rx), 8 scored events, multiple outside venues, workouts for everyone. 350$ per teams. Register here:
https://competitioncorner.net/events/3119#.XhvLoOhKjcs
Berserker challenge, week 2
Workout 6
1 rep max back squat
METCON
5 rounds for time:
10 wall balls 20/14
Suicide runs, 5/10/15/20/25
10 kettlebell swings 53/35
Firebreathers
Wall balls 30/20
Kettlebell 70/53
Health
Wall balls 14/10
kettlebell 35/26
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 burpees
Weightlifting
Snatch press 5×5
Gymnastics
Strict ring dips 3xmax
Core
3 sets
15 GHD sit ups
15 hip extensions
Maintenance/mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
“DECK OF DEATH”
For time:
Complete a full deck of cards (52)
Hearts = Burpees
Spades = V-ups
Diamonds = Hand release push ups
Clubs = Dumbbell squat 50/35
Joker = 10 rushes 10m
Ace = 1
Jack = 11
Queen = 12
King = 13
Total reps: 91 per movement
Note: 1 team, everybody together. 1 team member flip a card and everybody performs the movement corresponding with the card. Example: 10 of hearts = 10 burpees. We only move on to the next card when everybody is done. Let’s all work together and do this!!!
BURN
Part A)
“THE Q”
Workout 1
10min AMRAP
1000m row
75 thrusters 75/55
Part B)
Tabata cals bike
Tabara cals row
Tabata situps
“TRIFECTA”
Gymnastics
Technique 15min
Pull ups
Chest to bar pull ups
Kipping/butterfly
Toes to bar and chaining toes to bar
Ring/bar muscle up
Note: Time to get technical. Let’s review good mechanics and performance points.
10min EMOM alt min
2 around the world
1 no jump rope climb
METCON
8min AMRAP
1 wall climb
1 strict toes to bar
2 wall climbs
2 strict toes to bar
3 wall climbs
3 strict toes to bar
…
…
Keep adding one rep of each until you run out of time
Pyro weightlifting
“FORGED BY FIRE” W1D3
Primer
Snatch balance
1-1-1-1-1-1-1
Note: Light and snappy, speed under the bar
Snatch complex
5 sets
1 pause hang snatch
1 hang snatch
1 snatch balance
1 overhead squat
Note: Build to max
Pause dip split jerk
1-1-1-1-1-1-1
Note: 3sec pause at the bottom of the dip
Firebreathers
“THE Q”
Workout 3
For time:
3-6-9-12
Pull ups
Squat cleans 135/95
Directly into
12-9-6-3
Bar muscle ups
Squat cleans 185/125
Timecap: 12min
Berserker challenge
Workout 5
“JORMUNGANDR”
Jörmungandr (Old Norse: Jǫrmungandr, pronounced [ˈjɔrmunˌɡandr̥], meaning “huge monster”[1]), also known as the Midgard (World) Serpent (Old Norse: Miðgarðsormr), is a sea serpent, the middle child of the giantess Angrboða and Loki. According to the Prose Edda, Odin took Loki’s three children by Angrboða—the wolf Fenrir, Hel, and Jörmungandr—and tossed Jörmungandr into the great ocean that encircles Midgard.
4 rounds for time:
100ft bear crawl
10 dumbbells burpee deadlifts 50/35
50ft dumbbells walking lunges 50/35*
*One arm overhead, one arm at shoulder*
Health
Dumbbells at 35/20
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 air bike easy pace
Weightlifting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
Barbell good mornings 5×5
Maintenance/mobility
ROMWOD
Berserker challenge
Workout 4
For time:
300 double unders
Note: You can do all single unders or try to get as many double unders as you can mixed with singles up to 300 reps.
METCON
8min AMRAP
1 overhead squat 135/95
1 bar facing burpee
2 overhead squats 135/95
1 bar facing burpees
3 overhead squats 135/95
3 bar facing burpees
…
…
Keep adding one rep of each after each round
Health
Bar at 75/55
Pyro weightlifting
“Forged by Fire” cycle W1D2
Primer
Clean high pulls
3-3-3-3-3
Note: This is part of the warm and act as a skill transfer drill. Light and snappy, build the weight up
Power cleans touch and go
3-3-3-3-3
Build up
Pause catch split jerk (from the rack, 3sec pause)
3-3-3-3-3
Aim for well below your max, around 50%, good mechanics and a solid catch. Build up of fix weight
10min EMOM
1 clean and jerk @65% of 1RM clean and jerk (Squat clean)
Accessory work
Shoulders of steel
Lateral plates raises 3×8
Conditioning
Tabata cals air bike
Gymnastics
30 ring dips (strict or kipping)
Core
Med ball russian twist 5×10
Maintenance/mobility
ROMWOD
Berserker challenge
Workout three
For time:
5000m row
SLIPS 20min
(Scales, L-sits, Inversion, Planks, Stretch)
BURN
5 rounds for time:
20/16 cals bike
20 med ball cleans 20/14
20 burpees over the ball
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Split jerk press 5×5
Gymnastics
Ring support swings 3×8
Core
15 strict toes to bar
Maintenance/mobility
ROMWOD
Berserker challenge
For time:
50 handstand push ups
Note: If you can’t do 5 to 10 strict handstand push ups, make sure to scale and modify accordingly. Doing 50 kipping handstand push ups while not having the base strength could cause injury
METCON
8min AMRAP
8 single dumbbell step ups 24/20 50/35
8 chest to bar pull ups
Health
Dumbbell step ups 24/20 35/20
Ring rows
Note: Adjust the angle of the ring rows to make it challenging for you
Pyro weightlifting
“Forged by Fire” cycle starts today for 6 weeks. 3 days a week
W1D1
Primer
Snatch grip sot press
5-5-5-5-5
Muscle snatch touch and go
5-5-5-5-5
Power snatch touch and go
3-3-3-3-3
10min EMOM
1 squat snatch at 3 rep max touch and go power snatch weight for today
Then
Immediately into
2min AMRAP
Max front squat at the same weight (from the ground)
Note: For this cycle, it’s important that you perform these sessions under your max capacity. More volume and touch and go cycle will tire you out
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 wall balls 20/14 11/10
Gymnastics
30 ring dips
Core
50 hip extensions
Maintenance/mobility
ROMWOD
BERSERKER
Workout 1
Clean
*Note: Any style. Build up to your max clean
Maintenance/mobility
10min
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10 rounds
10 cals bike 1:1 work/rest ratio
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Ring dips 5×5
Core
50 GHD situps
