For time:
Swim 750m
Strength
E2M10M (5 sets)
1 power clean
1 hang squat clean
1 jerk
1 split jerk
Note: Build to max
METCON
For time:
40 dumbbells power cleans 50/35
40 push ups on dumbbells 50/35
40 dumbbells box step overs 50/35 24/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
5 PVC snatch balance + 5 sot presses
Gymnastics
Tempo ring dips 3sec down, 3 sec up
5×3
Core
Tabata GHD sit ups (Ouchy!)
Teams of 3
18min AMRAP
Partner 1 and 2:
6 deadlifts 225/155
12 bar facing burpees
24 wall balls 20/14
1 athlete works at a time, share the reps as needed
Partner 3
Run 400m
Athletes rotate on the run
Score is total reps completed. Unfortunately, the run doesn’t count for anything but must be completed by all athletes
Lite/beginners
6 deadlifts 155/105
12 bar facing burpees
24 wall balls 14/10
“TRIFECTA”
Gymnastics
15min EMOM alt min
Min 1: Standing rope slides
Min 2: No jump rope climbs
Min 3: 10 ring support swings
METCON
1-10
V-ups
Note: Alligator roll between each set
Weightlifting
Power snatch
5-5-3-3-3-1-1-1-1
Snatch balance
1-1-1-1-1
Note: Weight at max power snatch for the day
Snatch pulls @max power snatch for the day
3-3-3-3 touch and go
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20 yards overhead walk 185/125
Note: 20 yards = 60 feet (2×30 feet)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Kick start your journey to health and fitness at CrossFit Pyro this May. The starter package gives you everything you need to start with a solid foundation. In between fundamental learning session, you also get access to our Lite/beginners classes to ease you into it. We welcome all fitness level and no experience necessary. All classes will be at 7pm.
Thursday May 2nd: Intro to CrossFit
Tuesday May 7th: 9 fundamental movements
Tuesday May 14th: Olympic lifts (snatch, clean and jerk)
Tuesday May 21st: Gymnastics
Tuesday May 28th: Full class with a workout that ties in everything you just learned from the fundamentals.
Our fundamentals are very throughout and detailed. Tons of information shared during that timeframe.
For more information or to register, contact us by email at crossfitpyro@gmail.com
225$
The hardest part is to start. Once you started, all you have to do is to show up, be coachable, work hard, eat well, sleep well and be consistent. BOOM! Best shape of your life!!!
Strength
4 sets
7 front squats
13 back squats
Bar at 60% of 1RM front squat
METCON
“Flight simulator”
For time:
Double unders
5-10-15-20-25-30-35-40-45-50 and then back down to 5
Note: Sets must be unbroken. If you trip, you have to start that set to zero
Scale to single unders or allow breaks
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×8
Gymnastics
Tempo pistols 3sec down, 3 sec up, 3×6
Core
Accumulate 1min of:
L-sit hold
Front planche
METCON
5 rounds
2min AMRAP
15/12 cals row
10 burpees
Max toes to bar
2min rest between rounds
Note: Each round is an all out effort
Score is reps per round
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip clean + pause bottom squat 5×5
Gymnastics
Handstand walk 100ft
Core
Weighted back extensions 3×10
METCON
30 power snatch
Rest 5min
30 clean and jerks
Rest 5min
30 ring muscle ups
White Firebreathers
Power snatch 75/55
Clean and jerks 95/65
Pull ups
Silver Firebreathers
Power snatch 115/85
Clean and jerks 135/95
Chest to bar pull ups
Gold Firebreathers
Power snatch 135/95
Clean and jerks 165/115
Bar muscle ups
Legendary Firebreathers
Power snatch 185/125
Clean and jerks 225/155
Ring muscle ups
Teams of 2 version
Power snatch 135/95
Clean and jerks 155/105
Ring muscle ups
*Share the reps as needed
Accessory work
Crossover symmetry 3 movements
Weightlifting
30 barbell snatch balance
Gymnastics
Accumulate 2min of Front planche
Core
50 GHD sit ups
Strength 20min
4 sets
7 front squats
13 back squats
Weight at 65% of 1RM front squat
METCON
400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups
Lite/beginners
For time:
400m run
100 single unders
40/28 cals bike or row
10 hand release push ups
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of L-set
Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left
For time:
500m swim
