**BENCHMARK ALERT**
Tuesday January 8th “FIRESTORM”
Strength
Shoulder press
4-4-4-4-4
*Aim for 5-10lbs heavier than last week’s 5RM
Push press
2-2-2-2-2
METCON
8min AMRAP
10 dumbbell hang clean and jerk 50/35 (5 per side)
10 box jump overs 30/24
Maintenance/mobility
Mandatory 5min stretch
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Barbell cycling
Every 110sec for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Gymnastics
Accumulate 1min of:
Front planche hold
Core
40 GHD situps
40 back extensions
FL1
5 rounds for time:
5 D-ball cleans 100/70
50ft D-ball carry 100/70
FL2
5 rounds for time:
15 cals bike
1 peg board
Teams of 2
20min AMRAP
Partner 1:
Cals row
Partner 2:
15 wall balls 20/14
10 kettlebell swings 53/35
5 strict pull ups
Note: You can only switch after each completed rounds of the triplet.
Score: Total cals on the row and the reps for triplet combined
“TRIFECTA”
Gymnastics
Skills
Hollow/arch positions
Accumulate 60sec of:
Front planche
Back lever or L-sit
Iron cross (not even kidding) or pull up hold (at the top)
Not for time:
30 low ring muscle up transitions
METCON
For time:
15-12-9
Strict ring dips
Rope knees to elbows
*Rope knees to elbows are basically like regular knees to elbow but hanging on a climbing rope
Weightlifting (between cycles)
Barbell cycling
E2M10M (5 sets)
6 unbroken power snatch 135/95
Snatch pulls @110% of 1RM snatch
2-2-2-2
Snatch balance
2-2-2-2-2
Firebreathers
“SANTORA”
3 rounds for reps:
1min squat cleans 155/105
1min shuttle runs (20ft forward, 20ft backward = 1rep)
1min deadlifts 245/175
1min burpees
1min jerks 155/105
1min rest
US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents, Gary and Theresa; and sister, Gina.
Strength
Back squats
5-5-5-5-5
Note: Build to max
METCON
For time:
15 pull ups
50ft handstand walk
15 chest to bar pull ups
50ft handstand walk
15 bar muscle ups
50ft handstand walk
*Handstand walk are 25ft with must be 5ft increments
Target intent: 10min
Note: This is an advanced workout, scale accordingly. Pull ups/muscle ups can be ring rows or jumping pull ups. Handstand walk can inverted hand releases, around the world or bear crawls. Those are just options and not limited to
Accessory work
Shoulder of steel
Kettlebell press 3×10
Weightlifting
30 barbell or very light weight hip cleans
Gymnastics
L-sit hold 3xmax
Core
15 strict toes to bar
Hello everyone, this is a post to inform you about our new page, the CrossFit Pyro nutrition closed group. This new page is to line up with our Nutrition challenge starting next Monday, January 7th that will run all the way to February 15th. We’ll have all the details shortly but we wanted to have a separate group for this instead of flooding the general community group. This group is for everyone, especially if you’re doing the challenge. Just send us a request and we’ll approve as soon as we can. A lot of you express interest in the challenge and we’ll have something great for you.
The plan with the Nutrition page is to have everyone that participate in the challenge to join. From there we will share recipes, nutrition advise, healthy habits and other tips to get all of us where we want to be. This is a great way to keep us all accountable. I’ll say again, this group is for everyone. We called it CrossFit Pyro nutrition in general because we’re planning on continuing using the group after the challenge. Also, the page will be set for other nutrition challenges in the future. Don’t be shy to share recipes and ideas there. For those that don’t know, this is a closed group so your posts won’t appear on your feed. Also, you can turn off notifications if you don’t want see everything that comes through.
We really want to connect our community, like it or hate it, Facebook is a really easy way to achieve that. We’re obviously passionate about what we do and our primary goal is to share our knowledge with all of you. Coming to classes is one thing but it’s so much more.
Following this, I will also create another page called CrossFit Pyro Firebreathers, again, this will be for everyone but this is to allow me to share training tips to those that really want to step their game up without flooding the general community group.
https://www.facebook.com/groups/734341873612315/
Strength
Shoulder press
5-5-5-5-5
*Build to max
Note: CrossFit total is Monday February 18th
METCON
5 rounds for time:
15 hang power snatch 75/55
50 double unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting (in between cycles)
E2M10M
6 unbroken clean and jerks 135/95
Clean pulls @110% of Clean and jerk 1RM
2-2-2-2
Front squats
2-2-2-2-2
Gymnastics
Handstand walk 3x 25ft
Core
3 sets
15 back extensions
15 GHD situps
FL1
For time:
21-15-9
Cals bike
Strict pull ups
FL2
For time:
9-15-21
Strict handstand push ups
Cals row
METCON
10 rounds for reps
1min max cals row
1min max burpees at 6inch target
1min rest
Score is total cals and burpees combined
