Dave Rochon

“TRIFECTA”

Gymnastics

5 rounds

3 bar muscle ups
5 chest to bar pull ups
7 pull ups
10 push ups
10 V-ups
15 air squats

2min rest between rounds
Note: Slowest round is your score

Weightlifting

Overhead squats
5-5-5-5-5

Note: If possible, snatch balance the first rep

Jerk
2-2-2-2-2

Firebreathers

14min AMRAP

2 bodyweight squat cleans
2 strict handstand push ups
4 bodyweight squat cleans
4 strict handstand push ups
6 bodyweight squat cleans
6 strict handstand push ups

Keep adding 2 reps of each until you run out of time

CrossFit Games Open 20.2

20min AMRAP

4 dumbbells thrusters 50/35
6 toes to bar
24 double unders

Scaled

20min AMRAP

4 dumbbells thrusters 35/20
6 knee raises
24 single unders

Accessory work
Shoulders of steel
Crossover symmetry 3x

Conditioning
2k row easy pace

Weightlifting
Clean grip sot press 3×5

Gymnastics
20 negative handstand push ups

Core
Plank 2min hold

For fun:

10-8-6-4-2
Bodyweight bench press
20 GHD sit ups

Lite
3/4 bodyweight bench press
GHD sit ups parallel to ground

Note: This is a moderate volume GHD sit ups workout. Scale the volume as needed. This workout is not for time, just hangout and have fun with it

Pyro weightlifting

Snatch complex
5 sets
1 power snatch
1 hang squat snatch
2 overhead squats

Snatch pulls@ 110% of 1RM
3-3-3-3

Accessory work
Shoulders of steel
Alternating dumbbell press 3×8

Conditioning
30 burpees to 1 foot above reach

Weightlifting
Pendlay row 3×5

Gymnastics
Rope pulls 3xmax

Core
Ring support L-sit hold 1min

“FULL SPINAL”

For time:

66 double unders
33 deadlifts 225/155
66 double unders
33 chest to bar pull ups
66 double unders
33 alternating dumbbell snatch 50/35
66 double unders
33 hip extensions
66 double unders
33 devils press 50/35

Fact: There are 33 vertebrae in the spine

Note: This is an all back and double unders workout, scale the volume and weight accordingly. Scaling is not a crime. Going too heavy or doing something you shouldn’t is.

Time intent: 15/20min

BURN

“INCINERATOR”

1,400 sec AMRAP (23min)

100/80 cals bike
100 situps
100/80 cals row
100 squats

Fact: The minimum temperature of an incinerator is 1,400 degrees Fahrenheit

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
1 mile run

Weightlifting
Snatch press 3×5

Gymnastics
Front planche hold 1min

Core
L-sit hold 1min

For fun:

10-8-6-4-2
Back squats @75% of 1RM
Strict handstand push ups

Note: Try to perform your back squat sets in the least amount of breaks. If you can perform 10 strict handstand push ups unbroken, go with a strict deficit. Same applies the other way, if you can’t perform strict handstand push up, go with feet on the box or reduce the range of motion.

Pyro weightlifting

Clean and jerk complex
5 sets
1 power clean
1 hang squat clean
1 front squat
1 shoulder to overhead

Clean pulls@ 110% of 1RM
3-3-3-3

Accessory work
Shoulders of steel
Crossover symmetry 3x

Conditioning
Tabata cals bike

Weightlifting
Hip power cleans 5×5

Gymnastics
20 ring dips

Core
40 GHD sit ups

“GRAVY”

30min AMRAP

1 hill run
3 power snatch 135/95
6 overhead squats 135/95
3 bar muscle ups

Lite

1 hill run
3 power snatch 75/55
6 overhead squats 75/55
3 pull ups

Note: No bar muscle ups, no problem. You can still use the Rx weight and substitute the muscle ups for chest to bar pull ups. Pick a movement challenging for you

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

10min to find 2RM split jerks

Then, immediately into

10min AMRAP

10 synchronized toes to bar
20 deadlifts 225/155
40 double unders each

*Deadlifts are share as needed. Both athletes must complete the double unders before moving to the next round

Lite
Synchronized situps
185/125
Single unders

Score is combined heaviest 2RM split jerks + reps completed

Note: Rx and scaled athletes can easily team up. Sync sit ups and toes to bar. 2 bars for the deadlifts. Single and double unders. Don’t be afraid to team up with an Rx or scaled athlete, both of you will get a solid training session regardless of your fitness level.

BURN

For time:

500m row
24 wall balls 20/14
24 alternating dumbbell snatch 50/35
24 box jumps 24/20
500m row
18 wall balls 20/14
18 alternating dumbbell snatch 50/35
18 box jumps 24/20
500m row
12 wall balls 20/14
12 alternating dumbbell snatch 50/35
12 box jumps 24/20
500m row

Run edition: Run 400m instead of row

Timecap: 20min

“TRIFECTA”

Gymnastics

Skills/strength

10min EMOM alt min

2 low rings muscle ups
20ft handstand walk (5ft increments)

METCON

10 rounds for time:

1 strict pull up
1 kipping pull up
1 chest to bar pull up
1 toe to bar
1 knee to elbow

Weightlifting

30min EMOM

Squat clean and jerk

Aim for 60-65% of 1RM

Firebreathers

For time:

“ANNIE”

50-40-30-20-10

Double unders
Situps

“ANNIE”+

Zeus rope double unders

then, immediately into

10-20-30-40-50

Row or bike cals
Push ups

then, 1min rest and

Max unbroken double unders (1 shot, 1 opportunity)

CrossFit Games Open 20.1

10 rounds for time:

8 ground to overhead
10 bar facing burpees

Rx
95/65

Scales
May step over the bar
65/45

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 cals row

Weightlifting
Hip cleans 3×5

Gymnastics
20 low ring muscle ups

Core
Plank 1min
Side plank 1min per side