Dave Rochon

“DELIGHTFUL THIRTY”

For time:

30 bodyweight bench press
30 dumbbell step ups 50/35 24/20
30 chest to bar pull ups
30 wall balls 20/14
30 burpees
30 dumbbell squats 50/35
30 GHD sit ups
30 alternating dumbbell hang clean and jerks 50/35
30 knees to elbows
30 hand release push ups

BURN

6 rounds

4min AMRAP

30/25 cals row
30/25 cals bike
Max air squats

1min rest between rounds

Score is total reps for all rounds combined

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
5min practice double unders

Weightlifting
Pendlay rows 5×5

Gymnastics
10 wall climbs

Core
Hanging L-sit 1min

Skills

10min EMOM alt min

5 low rings muscle ups
5-10 toes to bar

Note: This is a skill session. For the muscle ups, perform something challenging for you. If you don’t have a pull up, perform a strict pulling movement. For the toes to bar, work on efficiency at chaining them together and cycle rate. Again, pick something challenging for you. 5 to 10 reps on the minute, adjust volume accordingly

METCON

12min AMRAP

5 rounds

10 kettlebell snatch right 53/35
25ft overhead walking lunges right 53/35
10 kettlebell snatch left 53/35
25ft overhead walking lunges left 53/35

If 5 rounds are completed, perform max distance handstand walk. 5ft increments. 5ft = 1 rep

Lite
Kettlebell 35/26
Max bear crawl

Pyro weightlifting
Power snatch
5-5-3-3-3-1-1-1-1

*Build up

Snatch pulls @110% of 1RM
2-2-2-2

Tempo front squats
1-1-1-1-1-1-1

*3sec down, 3sec stop, 3sec up. Build up

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 burpees

Weightlifting
Split jerk press 3×5

Gymnastics
Front planche hold 1min

Core
Plank hold 2min

Skills/strength

10min EMOM

30 double unders
5 deadlifts @60% of 1RM

For added challenge, use a Zeus rope

METCON

For time:

21-15-9

Box jumps 30/24
Strict handstand push up

Accessory work
Shoulder of steel
Crossover symmetry x3

Conditioning
Tabata air bike

Weightlifting
Snatch balance 3×5

Gymnastics
30 false grip ring rows

Core
3 sets
15 GHD sit ups
15 hip extensions

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

3 rounds for time:

40 dumbbell thrusters 50/35
40 cals bike
40 devil’s press 50/35

Note: Share the reps as needed

TEAM BURN

30min AMRAP

Partner 1
400m run

Partner 2
Row cals

Switch after every runs and perform 10 synchronized hand release push ups. Synchronized at the bottom

“TRIFECTA”

GYMNASTICS

2 rounds of SLIPS (Scales, L-sit, Inversion, Planks, Stretch)

1min of each

METCON

“SECTION 8”

8min AMRAP

8 strict pull ups
8 strict handstand push ups
8 V-ups

PYRO WEIGHTLIFTING

Snatch balance
1-1-1-1-1-1-1

Split jerk
1-1-1-1-1-1-1

Note: Technique focus

FIREBREATHERS

**BENCHMARK ALERT**
PYRO ORIGINAL

“SWEET TOOTH”

10 rounds for time:

10 burpees over the box 24/20
10 toes to bar

The 2020 CrossFit Games Open is 6 days away. Register here:
www.crossfitgames.com

Strength

10min EMOM alt min (5 sets of each)

2 back squats @60% of 1RM
2 shoulder press @ 60% of 1RM (from the ground)

METCON

10 rounds for time:

5 dumbbells hang clean and jerk 50/35
7 box jumps 24/20

Finisher

Tabata V-ups

Accessory work
Shoulders of steel
Dumbbells shrugs 3×8

Conditioning
3 sets of 50 double unders
*try to go unbroken

Weightlifting
Pendlay rows 3×5

Gymnastics
Front planche hold 1min

Core
Hold 1min of each:
Side plank right
Side plank left
Plank

The 2020 CrossFit Games Open is 1 week away. It’s time to deload, reset and refine our technique. The next 7 days will be about skill development, lighter loads and get the engine ready.

Sign up for the Open here:
www.crossfitgames.com

Pyro athletes registered: 32
Goal: 80

Skills

5 rounds for quality:

30-50 double unders
8 pistols

Note: The Open usually bring one new movement every year. Will the pistols show up this year? Who knows but if it does, we’ll be ready.

METCON

For time:

21-15-9

Deadlifts 225/155
Strict knees to elbows

Time intent: 8-10min

Lite
Deadlifts 185/125
Hanging knee raises

PYRO WEIGHTLIFTING

Hang power snatch
3-3-3-3-3

Snatch high pull @90% or snatch 1RM
3-3-3-3

*No drops

Back squats
3-3-3-3-3

Note: Focus on slow descents and explode up. 3sec down and all out going up. The weight is build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Max unbroken push ups

Weightlifting
Squat jerk 3×5

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD sit ups
15 hip extensions

CrossFit Games Open 12.4/13.3

12min AMRAP

150 wall balls 20/14
90 double unders
30 ring muscle ups

Lite

12min AMRAP

150 wall balls 20/14
90 single unders
30 pull ups

BURN

On a 22min running clock
4min AMRAP
Cals bike

14min AMRAP

14 shuttle runs 25ft
14 burpees over the box
14 abmat situps

4min AMRAP
Cals row

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
Tabata burpees

Weightlifting
Snatch press 3×5

Gymnastics
15 around the world

Core
30 hip extensions

Strength/skills

10min EMOM alt min

3 tempo front squat (3sec down, 3sec up)
1 pegboard ascent or rope climb

*Front squat is fixed weight. Aim for 60% of 1RM

METCON

For time:

10-1
Bodyweight bench press
20/17cals row between sets

TImecap: 20min

Lite
Bench press at 1/2 bodyweight

PYRO WEIGHTLIFTING

30min EMOM

1 deadlift
1 hang squat clean
2 jerks

Note: Aim for 50-60% of 1RM

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50cals bike

Weightlifting
Split jerk press 3×5

Gymnastics
Front planche hold 1min

Core
15 strict toes to bar