“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find 3RM back squat
5 rounds for time:
50 double unders each
50ft sync single arm overhead walking lunges 50/35
BURN
20min AMRAP
100 burpees
then
Row or bike as far as possible
“TRIFECTA”
GYMNASTICS
Warm up
30 paralettes jump through
15min EMOM alt min
Max L-sit hold on plates or hollow hold
Max front planche hold
Max bottom dip hold
Note: Aim for 20-30sec of work per min
METCON
For time:
21-15-9
Knees to elbows
6-3-1
Wall climbs
PYRO WEIGHTLIFTING
30min EMOM
1 snatch grip deadlift
1 hang squat snatch (below the knees)
2 overhead squats
Note: Aim for 50-60% of your 1RM snatch
FIREBREATHERS
“HOPE”
3 rounds for reps:
1min Burpees
1min Power snatch 75/55
1min Box jumps 24/20
1min Thrusters 75/55
1min Chest to bar pull ups
1min rest between rds
Score is total reps for all the rounds combined
“WHAT GOES UP MUST COME DOWN”
5 dumbbell hang clusters 50/35
10 devils press 50/35
15 dumbbell step overs 50/35 24/20
20 toes to bar
25 alternating dumbbell snatch 50/35
30 pull ups
35 burpees
400m run
35 burpees
30 pull ups
25 alternating dumbbell snatch 50/35
20 toes to bar
15 dumbbell step overs
10 devils press
5 dumbbell hang clusters 50/35
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Conditioning
Row 25cals
Bike 25cals
Row 25cals
Weightlifting
30 PVC squat snatch
Gymnastics
Front planche hold 1min
Core
Ring support L-sit hold 1min
Affiliate Championship event 1
Same sex teams of 2
10min to find clean and jerk complex max:
1 power clean
2 hang squat cleans
3 shoulder to overhead
Immediately into:
16min AMRAP
42 power cleans 95/65
50 alternating wall balls 20/14
30 power cleans 135/95
50 alternating wall balls 20/14
18 power cleans 155/105
Max cals row with the remaining time
Firebreathers
15min AMRAP
Power cleans 135/95 185/125 205/135
Wall balls 30/20
*Share the power cleans and the row as needed
**If you can’t find a same sex partner, do opposite sex. Just have 2 bars, do half the wall balls and convert the ladies weight with the 70% ratio. A 125 clean and jerk complex for ladies equals 185
Note: Alternating wall balls are both partner side by side passing to each other
Pyro weightlifting
Overhead squats
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
2-2-2-2
Bench press
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 toes to bar
Weightlifting
Pendlay row 5×5
Gymnastics
Front planche hold 1min
Core
5 rounds
10 GHD sit ups
10 hip extensions
Skills/strength
10min EMOM alt min
25ft dumbbells overhead walking lunges
1-2 muscle up
Note: For the overhead lunges, pick a load challenging for you, build up or fixed. Skill based for the muscle ups. Pick a version or modification challenging for you and where you’re at. For added challenge, go low rings, strict L-sit ring muscle up
METCON
5 rounds for time:
400m run
10 ring dips
15 dumbbell front squats 50/35
BURN
7min AMRAP
Row cals
1min rest
7min AMRAP
Burpees
1min AMRAP
7min AMRAP
Cals bike
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 burpees
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
1min of each
Planche hold at full extension
Side planche hold at full extension right
Side planche hold at full extension left
The 2020 CrossFit Games Open starts Thursday October 10th with the live announcement of 20.1
Pyromanians registered so far: 15
Goal: 80
Cost: 20$ (This goes to the CrossFit Games and separate from Pyro) No cost at Pyro!!!
When: Every Friday nights, October 11th, 18th, 25th, November 1st and November 8th
LET’S DO THIS!!!
The Open is THE biggest community event in CrossFit. 15,000 affiliates with over 500,000 CrossFitters participating. With scaled and Rx workouts, there’s something for everyone and all skill levels. You can even do one week Scaled and other weeks Rx if you want. This is the time we all get together. So, what is the Open? It’ an event put together by CrossFit that last 5 weeks. CrossFit will announce the workouts on Thursdays and you have 5 days to do them. You have until Monday 6pm to enter your workout score on the CrossFit Games website. Doing the Open is the best way to see where you’re at in your fitness journey. Workouts have to be judged and validated. But again, don’t stress it out, get your friends to do that. No bros reps though! The best way to tackle the workouts. Show up to a regular class with your friends, you do the workout and your friend judge then you swap. The role of the judge is to count reps and ensure that the movements are done properly. Ideally, your judge should have a judge course but it’s not a necessity. Again, you DO NOT need a judge course to judge. But, it would definitely help you understand how to judge and will make you a better athlete. The course is offered online and cost only 10$. Here’s the link:
https://oc.crossfit.com/course?id=21
Join us Thursday nights at 6pm to watch the live announcement. If you desire to hit the workout right away, go for it. You can perform the workouts as many times as you want. Serious athletes will usually do the workouts twice. One test run and then hit it for real. Don’t stress it out, the Open is fun. This is only about you and you alone. We will put teams together and compete against each other. There will be points for participation and performance. This is meant to be fun and don’t take it too seriously. The primary goal is to get us all together. The thing is, a friendly competition will only make you better. Also, this year, Affiliates will get a leaderboard so giving your best does matter.
We’ll be doing the workouts on Fridays as part of our workout of the day. We understand that some of you can only come at certain times during the day but the goal is to get as many of us as possible at night. There will be Open gym times during the weekend and on Mondays to do the workouts as well. Just make sure you coordinate with us and that you have a judge. What makes the Open special and fun is that we all get together. This is worth planning ahead and take the Friday nights off to be part of it. October 11th, 18th, 25th, November 1st and November 8th. November 8th is also the second event of the Affiliate Championship and they will be using the Open workout for the event.
Register for the Open here: https://games.crossfit.com/open
For more information about the Open, ask a coach.
BOOM!
E2M10M (5 sets)
5 back squats
60/65/70/75/80% of 1RM
METCON
5 rounds for time:
10 handstand push ups
50 double unders
TImecap: 15min
Firebreathers
Strict handstand push ups
Zeus rope double unders
Lite
Push ups
Single unders
PYRO WEIGHTLIFTING
Muscle snatch
3-3-3-3
Power snatch
3-3-3-3
Snatch
3-3-3-3
*drops allowed
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
10rds (work/rest ratio 1:1)
Row 10cals
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support swings 3×8
Core
Hanging L-sit 3xmax
The 2020 CrossFit Games Open is approaching fast. Lets use this as a prep. Video your workout or have somebody judge you.
14.3
8min AMRAP
10 deadlifts 135/95
15 box jumps 24/20
15 deadlifts 185/135
15 box jumps 24/20
20 deadlifts 225/155
15 box jumps 24/20
25 deadlifts 275/185
15 box jumps 24/20
30 deadlifts 315/205
15 box jumps 24/20
35 deadlifts 365/225
15 box jumps 24/20
Lite
135/95 155/105 185/135 225/155 245/165 275/195
Note: Jump ups and step ups allowed
Maintenance/recovery
10min
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Tabata air bike
Weightlifting
Snatch press 3×5
Gymnastics
Strict ring dips 3xmax
Core
3 sets
15 GHD sit ups
15 hip extensions
“TEAM DOUBLE FEATURE”
TEAMWOD
Team of 2
On a continuous running clock
Part A)
10min to find 7RM back squat
Directly into:
Part B)
For time:
21-15-9-9-15-21
Dumbbell deadlifts 50/35
Dumbbell thrusters 50/35
*Share reps as needed
Score is heaviest 7RM back squats combined and time
TEAM BURN
Teams of 2
10 rounds
2min AMRAP
Cals row
Burpees to target 6inch above reach
1min rest between rounds
*Switch row and burpees every rounds
Score is cals and burpees combined for all 10 rounds
“TRIFECTA”
Gymnastics
Handstand walk practice
10min or 100ft
Skills/strength
For quality:
15-12-9
False grip ring rows
Box muscle up transitions
Ring dips
Directly into
For quality:
21-15-9
V-ups
Hollow rocks
Hip extensions
Pyro Weightlifting
5 sets
1 snatch balance + 4 overhead squats
Note: Build to max
Push press
5-5-5-5-5
Split jerk
5-5-5-5-5
Note: Lots of volume today for the presses so perform your working sets at a lower percentage from your max
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
2019 PYRO Beer mile
4 rounds for time:
Drink 1 beer 350ml/5%
Run 400m
