Dave Rochon

METCON

9min AMRAP

9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95

Rest precisely 5min

1mile run

Maintenance/Mobility

5min

“TRIFECTA”

Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min

4 rounds for time:

6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left

Weightlifting

7 sets
Clean and jerk complex

1 hip clean
1 hang clean
1 low hang clean
3 split jerks

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Firebreathers

For time:

For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

Time cap: 15 minutes

Skills

Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min

METCON

11min AMRAP

2000m row

then

Max handstand push ups

Lite/beginners

11min AMRAP

2000m row

then

Max push ups

Cooldown
800m run slow pace

Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10

Weightlifting
Snatch grip push press 3×5

Gymnastics
Accumulate 90sec of:
Front planche hold

Core
Tabata med ball russian twist 20/14

Strength

Power clean + push jerk touch and go
5-5-5-5-5

Barbell split jerks
5-5-5

METCON

For time:

21-15-9

Deadlifts 225/155
Bar facing burpees

Scaled

For time:

21-15-9

Deadlifts 155/105
Bar facing burpees

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Clean grip sots press 3×5

Gymnastics
Accumulate 1min of ring support

Core
GHD dumbbell press 3×10

Strength

4 sets
7 front squats
13 back squats

*Load at 55% of 1RM front squat

METCON

10min AMRAP

5 strict pull ups
10 push ups
15 box jump overs 24/20

Lite/Beginners

10min AMRAP

5 ring rows
10 knee push ups
15 step overs 24/20

Rx+

10min AMRAP

5 L-pull ups
10 ring dips
15 box jump overs 24/20

Accessory work
Shoulders of steel
Banded KB overhead walk 4x20ft

Weightlifting
Pause split jerks 3×5

Gymnastics
Accumulate 1min of front planche

Core
Side plank 4x30sec each side

Strength

Touch and go power snatch
5-5-5-5-5

Barbell snatch balance
5-5-5

METCON

CrossFit Games 13.4

7min AMRAP

3 clean and Jerks 135/95
3 toes to bars
6 clean and Jerks 135/95
6 toes to bars
9 clean and Jerks 135/95
9 toes to bars
…
Continue increasing reps by 3 each round until time is complete

Lite/Beginners

7min AMRAP

3 clean and Jerks 95/65
3 knee raises
6 clean and Jerks 95/65
6 knee raises
9 clean and Jerks 95/65
9 knee raises
…
Continue increasing reps by 3 each round until time is complete

Accessory work
Shoulders of steel
Arnold press 3×10

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

Gymnastics
Strict chest to bar pull ups 3×8

Core
3 rounds
20 GHD situps
20 back extension
10sec L-sit hold

7/13 squat cycle
10 weeks
2x per week
Based on your max front squat
For the 1st and 2nd week, perform 7 front squats at the set percentage then immediately perform 13 back squats. There will be different rep scheme for the following weeks. The spreadsheet will be shared on the community group, CrossFit Pyro and on the Blackout facebook page. If you don’t have access to the spreadsheet on those platforms, send us an email and we’ll send it to you. This is a very effective and challenging squat program that will guarantee you gains for both the front and back squat. Not only building strength but also muscle endurance, reinforcing your joints and ligaments. This will help you getting better at any sports or activities. Building leg strength and muscle endurance will help you become a better runner even though it might not seems related directly. The best way to do this program is to get the spreadsheet, punch in your max front squat and the sheet will automatically fill in your weights throughout the cycle. Days will change from week to week and we’re aware some of you might miss a day here and there. By having the spreadsheet with you already, you know what you’ll have to do so get it done in open gym hours or other means. Chances are day 1 or each will be done either Monday or Tuesday with day 2 Wednesday, Thursday or Friday. We’ll try to avoid doing on Fridays to leave the body in better shape for the Trifecta Saturdays.

Also tied in with the squat cycle is a 10 week weightlifting cycle. This is all within the regular programming so you can expect at least a snatch and a clean and jerk strength component per week. Keep in mind that this is a weightlifting cycle geared towards CrossFit so we’ll see some lighter loads with barbell cycling as well as building for maximum load.

BOOM!

Strength (25min)

4 sets @60% of 1RM front squat
7 front squats
13 back squats

METCON (10min)
Rx

For time:
50 double unders
21 handstand push ups
50 double unders
15 handstand push ups
50 double unders
9 handstand push ups
50 double unders

Scaled

For time:
50 single unders
21 push ups
50 single unders
15 push ups
50 single unders
9 push ups
50 single unders

Rx+

For time:
50 zeus double unders
21 deficit handstand push ups 4/2
50 zeus double unders
15 deficit handstand push ups 4/2
50 zeus double unders
9 deficit handstand push ups 4/2
50 zeus double unders

Accessory work
Shoulders of steel
Crossover symmetry 5min

Weightlifting
Barbell sotts press 3×5

Gymnastics
Strict ring dips 3×8

Core
50 GHD sit ups