METCON
Rx
5 rounds
3min AMRAP
3 pull ups
6 push ups
9 kettlebell swings 53/35
1min rest between rounds
*Continue where you left of after each rounds
Rx+
5 rounds
3min AMRAP
3 strict pull ups
6 hand release push ups
9 kettlebell swings 70/53
1min rest between rounds
*Continue where you left of after each rounds
Team wod
Team of 3 (same sex or mixed, Rx, scaled or both mixed)
3 rounds:
400m team run
50 bar facing burpees
9 rope climbs
then, directly into
21 clean and jerk 115/85
21 clean and jerk 135/95
21 clean and jerk 155/105
21 clean and jerk 185/125
21 clean and jerk 205/135
Note: Run together and share the burpees, rope climbs and the clean and jerks as needed. Scale as needed
TImecap: 30min
BURN
For time:
2000m row
100 air squats
80 lunges
60 sit ups
40 box jumps/step ups 24/20
20 burpees
Timecap: 20min
“TRIFECTA”
Gymnastics
A) For quality:
30 L-sit leg lifts
30 ring I’s
30 strict knees to elbow
B) For quality:
Negative deficit or regular handstand push ups
7×1
10 count down, rest as needed between sets
C) For quality:
Negative pull ups or ring muscle ups
7×1
10 count down, rest as needed between sets
Weightlifting
Power snatch (touch and go)
5-5-5-5-5
Power clean (drops allowed)
2-2-2-2-2
Firebreathers
“Del”
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/15 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Strength
Squat cycle W7D2
6 sets
3 front squats
6 back squats
*Bar at 80% of 1RM front squat
METCON
8min AMRAP
45/30 cals bike
45 GHD Sit ups
45 push ups
Accessory work
Shouders of steel
Crossover symmetry 3 movements
Weightlifting
Pause catch split jerks 3×5
Gymnastics
30 slow false grip ring rows
Core
Accumulate 1min of L-sit hold
Strength/skills
15min EMOM alt min
20ft farmers carry (bazooka bars)
20ft sled push
20ft handstand walk
Note: For each movements, pick a load or variation challenging for you. Perform only one movement per minute and alternate for 15min. You get 5 sets per movement
METCON
For time:
21-15-9
Sumo deadlift high pulls 95/65
Thrusters 95/65
1-2-3
Rope climbs
Note: For this workout, perform 21 sumo deadlift high pulls, 21 thrusters, 1 rope climb, 15, 15 and 2 rope climbs. 9, 9 and 3 rope climbs
Accessory work
Skills
5min of skipping practice. Singles, doubles, triples, quads
Weightlifting
Barbell hip snatch 5×5
Gymnastics
Bottom dip ring swings 3×8
Mobility/Maintenance
Couch stretch 2min per side
METCON
400m run
30 power snatch 165/115
400m run
60ft overhead walking lunges (20ft x3)
400m run
Maintenance/mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Clean grip sots press 5×5
Gymnastics
30 low rings muscle ups
Core
15 strict toes to bar
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future: **Updated May 13th**
May
Weightlifting fundamentals Tuesday May 14th 7pm
Gymnastics fundamentals Tuesday May 21st 7pm
Fundamentals last session Tuesday May 28th 7pm
June
Track and field day. (Hurdles, running, high jump and javelin throw) Date to be announced **Pyromania prep**
Swimming sessions date TBA **Pyomania prep**
Affiliate championship event 4 date TBA
July
Glenmore reservoir Canoeing date TBA **Pyromania prep**
Affiliate championship event 5 (final) date TBA
Pyromania IV, July 19/20/21
Canwest games, July 27/28/29 (we have 2 teams going)
August
Pyro weightlifting meet date TBA
September
Battle Royale III (squads of 3, elimination style)
October
CrossFit Games Open date TBA
Strength
Squat cycle W7D1
6 sets
2 front squats
4 back squats
*Bar at 85% of 1RM front squats
Lite/Beginners
6 sets
2 front squats
4 back squats
*Progressive load. Build up each sets, maintain good mechanics and form
Maintenance/mobility
10/15min
Accessory work
Skills
Tabata double unders
Weightlifting
5 sets
1 clean grip deadlifts
1 hang squat clean
1 hip clean
3 split jerks
*Bar only or light load
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
AFSAP (as few sets as possible)
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
Strength (20min)
5 sets
1 power clean + 2 jerks
METCON
8min AMRAP
2 strict handstand push ups
2 deadlifts 225/155
4 strict handstand push ups
4 deadlifts 225/155
6 strict handstand push ups
6 deadlifts 225/155
8 strict handstand push ups
8 deadlifts 225/155
*Keep adding 2 reps of each until you run our of time
Lite/Beginners
8min AMRAP
2 push ups
2 deadlifts 155/105
4 push ups
4 deadlifts 155/105
6 push ups
6 deadlifts 155/105
8 push ups
8 deadlifts 155/105
*Keep adding 2 reps of each until you run our of time
Score is total reps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
30 PVC pipe snatch balance
Gymnastics
30 strict pull ups
Core
30 GHD sit ups
30 back extensions
