“DOUBLE FEATURE”
TEAMWOD
“TANGO AND CASH”
Teams of 2
10 rounds for time:
14/12 cals row
7 strict handstand push ups
1 legless rope climbs
Note: Only one athlete work at a time. The other athlete rest. Alternate each round. 5 rounds each.
TEAM BURN
20min AMRAP
400m tethered run
21 partner wall balls 20/14
15 synchronized abmat sit ups
9 synchronized burpee over the box 24/20
“TRIFECTA”
Gymnastics
Skills
E2M10M
Bar complex
1 strict toe to bar
2 toes to bar
3 knees to elbows
1 bar muscle up
METCON
5 rounds for time:
10 pistols
25ft handstand walk
Pyro weightlifting
Overhead squats
5-5-5-5
*First rep snatch balance
Push press
5-5-5-5
Jerk
5-5-5-5
Note: All sets are build up. Lots of volume so adjust your sets accordingly.
Firebreathers
“FRANity”
For time:
21-15-9
Thrusters 95/65
Pull ups
**Whenever you break the thrusters, perform 5 bar facing burpees. Whenever you break at the pull ups, perform 5 burpees to the pull up bar.
Note: If you’ve done FRAN unbroken before or your time is sub 6min Rx, add 10lbs on the thrusters and perform chest to bar pull ups
Coach note: BOOM!
Pyro 20.6
On a continuous running clock up to 15min:
Part 1
0-9min
21 cals row
15 box jump overs 24/20
9 c2b pull ups
21 cals row
15 box jump overs 24/20
9 bar muscle ups
21 cals row
15 box jump overs 24/20
9 ring muscle ups
Directly into
Part 1
9-15min
1RM snatch
Note: if you haven’t completed all the reps in part 1, move on to part 2 at 9min. If you completed all the reps before 9min, you can go directly into part 2
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals bike
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support hold 1min
Core
Hanging L-sit hold
Check this link out for weightlifting lift ratio calculator:
Technique/skills
30 pvc pipe split jerks
Strength
Jerk
2-2-2-2-2-2-2
Note:Build up. From the rack
Finisher
Tabata wall balls 20/14
Pyro weightlifting
Power cleans
5-5-5-5-5
*Drops allowed
Clean pulls @110% of 1RM
2-2-2-2
*Touch and go only, no drops
Back squats
5-5-5-5-5
Note: Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Reverse tabata air bike for cals
Weightlifting
Clean grip sot press 3×5
Gymnastics
10 slow negative muscle ups
Core
10 around the world
“PIGGY BACK” (Comptrain)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches 50/35
12 Lateral Burpees Over Dumbbell
12 Shuttle Run 30ft
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds
BURN
10 rounds for time:
15 cals bike
10 squats
15 cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 med ball cleans 20/14
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
Planche hold 3min
Blackout 6 week cycle November 12th to December 20th
Pyro Berserker challenge starting January 6th to February 13th (6 weeks)
Strength
Hang squat clean
2-2-2-2-2-2-2
Note: No drops, build to max
Finisher
1min AMRAP
10 burpees then max double unders
Pyro weightlifting
Power snatch
5-5-5-5-5
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata air bike
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
10 around the world
“ERIN”
5 rounds for time:
15 dumbbells split cleans 50/35
21 pull ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
“HERO DOUBLE FEATURE”
Teamwod
“HORTON”
Teams of 2
9 rounds for time:
9 bar muscle ups
11 clean and jerks 155/105
50yrs buddy carry
**Share the reps as needed
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
BURN
“WESTON”
Five rounds for time:
Row 1000 meters
200 meter Farmer carry, 50/35 pound dumbbells
50/35 pound dumbbell Waiter walk, 50 meters, Right arm
50/35 pound dumbbell Waiter walk, 50 meters, Left arm
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
“HERO TRIFECTA”
Gymnastics
“Adrian”
Seven rounds for time:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24
Weightlifting
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 155/105
Firebreathers
“STEPHEN”
For time:
30-25-20-15-10-5
GHD sit-up
Back extension
Knees to elbow
Stiff legged deadlift 95/65
Third Battalion, Princess Patricia’s Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan.
He is survived by his parents, Fred and Moureen; and sister, Kelly.
CrossFit Games Open 20.5
For time:
40 ring muscle ups
80 cals row
120 wall balls 20/14
*Partition as needed
Tie break: Time after the row and wall balls
Time cap: 20min
Scaled
For time:
40 pull ups
80 cals row
120 wall balls 14/10
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata bike cals
Weightlifting
Panda pulls 3×5 (snatch grip)
Gymnastics
15 low rings muscle up transitions (good warm up for 20.5)
Core
30 hip extensions
