The Pyro teens, 14 to 17 years old, program starts Saturday October 20th. Classes are 1 hour, program is 8 weeks. 150$+tx
The Pyro kids, 7 to 13 years old, program starts Sunday October 21st. Classes are 45 minutes, program is 8 weeks. 150$+tx
You can register your kids/teens at any time. We’ll adjust the cost accordingly. CrossFit Pyro kids/teens tshirt included with registration. For all details, send us an email or ask in person at the gym. This is going to be epic!!
“TRIFECTA”
Gymnastics
Ring series
5 sets
Set the ring at waist height
Right/Left up alt
Both arms up
Right/Left side to side alt
Both arms out
*If 1 rep of each is too easy, add volume as needed*
Complex
For time:
1-2-3-4-5
1 strict toe to bar/ 1 strict pull up/ 1 strict C2B pull up
rest 30sec
1 kipping toe to bar/ 1 kipping pull up/ 1 kipping C2B pull up
*No butterfly. This is for time to maintain intensity but focus on quality instead of speed*
Accumulate 1min of each:
False grip hang
Ring dip support (low)
Ring support (top)
Weightlifting W8D4 (Testing next week)
Snatch complex
5 sets
1 snatch pull
1 hang snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets
1 clean pull
1 hang clean
1 front squat
1 jerk
Front squat
5×2
Firebreathers
“DANNY”
20min AMRAP
30 box jumps 24/20
20 push press 115/85
30 pull ups
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni and daughter, Jojiye.
Strength
Power snatch
2-2-2-2-2
*Drops allowed
METCON
For time:
12-9-6-3-1
Squat snatch
Bar facing burpees
Firebreathers
White: 75/50 95/65 115/75 135/95 145/105
Silver: 95/65 135/95 155/105 165/115 175/125
Gold: 115/75 135/95 165/115 185/125 195/135
Legendary: 135/95 155/105 185/125 205/135 225/155
Accessory work
Crossover symmetry
3x each
Archer
Pulldown
Tiger walk
Weightlifting
30 pvc pipe snatch grip sots press
Core
5 sets of max L-sit hold (on plates)
Strength/Skills
10min EMOM alt min
5 deadlifts (fix weight, 60-65% of 1RM)
25ft handstand walk
METCON
For time:
30 cals row
30 dumbbells hang power cleans 50/35
30 handstand push ups
30 cals bike
30 dumbbells shoulder to overhead 50/35
30 chest to bar pull ups
Lite/Beginners
Strength/Skills
10min EMOM alt min
5 deadlifts (Tech focus, at or below bodyweight)
25sec handstand hold
METCON
For time:
30 cals row
30 dumbbells hang power cleans 35/20
30 push ups
30 cals bike
30 dumbbells shoulder to overhead 35/20
30 ring rows
Weightlifting W8D2
Hang snatch
5×2
Snatch pulls @110% of 1RM
3×2
Power clean + power jerk
5×1
Accessory work
4rds not for time (60% max effort)
25cals bike
30sec rest between rounds
Weightlifting
30 pvc pipe hip squat snatch
Core
5 sets of 10
Weighted back extensions
Strength
Front squats
5×2
METCON
Every 3min for as long as you can:
0 to 3min
2 rounds of
12 wall balls 20/14
12 toes to bar
3 to 6min
2 rounds of
14 wall balls 20/14
14 toes to bar
6 to 9min
16 wall balls 20/14
16 toes to bar
Continue this pattern until you can no longer complete all the repetitions in the timeframe
Note: If the 2 rounds are completed before the timeframe, rest until the next cycle starts
Lite/Beginners
Same as above but:
Front squat technique focus, keep the load at or below bodyweight
METCON
Same as above but:
Switch wall balls to med ball thrusters
Switch toes to bar for knee raises
Accessory work
Shoulders of steel
Crossover symmetry
3 sets of 3 movements of your choice
Pendlay rows
5×10
Core
30 med ball GHD sit ups 20/14
45min AMRAP
800m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 155/105
Lite/Beginners
25min AMRAP
400m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 95/65
Weightlifting W8D1
*Testing next week*
Clean and jerk
5×1
*Build up but don’t exceed 85% of max
Clean pulls @100% of 1RM
3×2
*Touch and go
Back squats
5×2
*5sec pause at bottom
Workout 1:
For time:
21-18-15-12-9-6-3
Cals bike
Push ups
Workout 2:
For time:
21-18-15-12-9-6-3
Cals row
Burpees over the rower
Strength/Skills
Snatch balance
3-3-3-3-3
*Technique focus*
METCON
3min AMRAP
12 overhead squats 95/65
9 pull ups
1min rest
3min AMRAP
9 overhead squats 135/95
6 chest to bar pull ups
1min rest
3min AMRAP
6 overhead squats 155/105
3 bar muscle ups
Accessory work
5 sets
3 position snatch (PVC pipe)
High hang/hang/low hang
5 sets
10 dumbbells bent over rows
Core
Accumulate 2min of paralettes L-sit
Team of 2:
15min AMRAP
Partner 1
8 devil’s press 50/35
25ft dumbbell lunges 50/35
Partner 2
8 sync burpees with partner 1
25ft sync lunges with partner 1
Note: Switch partner on the dumbbells after each rounds
Accessory work
Weightlifting
Barbell split jerk 4×5
Skills
3 sets of 30-50 double unders
Note: For added challenge, use a Zeus rope
Shoulders of steel
Arnold press 3×8
METCON
10 rounds for time:
200m sprint
15 squats
10 situps
5 hand release clapping push ups
Accessory work
Shoulders of steel
3 sets of each
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell bent over reverse fly
Olympic lifting skills
30 PVC pipe snatch balance
Core
3min of plank hollow body hold
