METCON
20min AMRAP
21 shuttle run 20ft
15 wall balls 20/14
9 bodyweight deadlifts
Weightlifting W6D3
Overhead squats
5×3
Power snatch
5×3
Power clean + power jerk
5×3+1
Accessory work
Dumbell lateral raises 3×10
Dumbell front raises 3×10
Dumbell shoulder press 3×10
50 barbell overhead squats
Core
50 med ball abmat situps 20/14
Conditioning
10min EMOM alternating
Row cals 15/12 then max rep box jump overs 24/20
Rest
1min on, 1min off
METCON
For time:
21-18-15-12
Knees to elbows
12-9-6-3
Thrusters
White Firebreather
Knee raises
Thrusters 65/45 95/65 105/75 115/85
Silver Firebreather
Toes to bar
Thrusters 95/65 115/85 135/95 155/105
Gold Firebreather
Knees to elbows
Thrusters 115/85 135/95 155/105 185/125
Legendary Firebreather
Weighted GHD sit ups 20/14
Thrusters 135/95 155/105 185/125 225/155
Accessory work
Crossover Symmetry 3x each
90/90
Scaption
Victory
5 sets
Barbell sots press
Core
Accumulate 2min of L-sit
Skills/Strength
E2M10M (5 sets)
2 rope climbs
5 paralettes handstand push ups
*Perform both in the 2min
METCON
5 rounds for time:
5 dumbbell hang clean and jerk right 50/35
5 dumbell overhead squats right 50/35
5 dumbbell hang clean and jerk left 50/35
5 dumbell overhead squats left 50/35
50 double unders
Lite/Beginners
5 rounds for time:
5 dumbbell hang clean and jerk right 35/20
5 dumbell overhead squats right 35/20
5 dumbbell hang clean and jerk left 35/20
5 dumbell overhead squats left 35/20
50 single unders
Accessory work
Crossover symmetry
3 sets of your choice
30 barbell hip squat clean
60 back extension
Weightlifting W6D2
Snatch
5×3
Snatch pulls @110% of 1RM
4×3
Front squats
5×3
Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Strength
Weightlifting W6D1
Increase intensity and loads
Clean and jerk
5×3+1
Clean pulls @110% of 1RM
4×3
*Drops allowed
Back squats
5×5
*all working sets above 50% of 1RM
METCON
7min AMRAP
7 burpees to pull up bar
7 chest to bar pull ups
7 dumbbell thrusters 50/35
Accessory work
30 PVC high hang squat snatch
3 sets
4 rope pull ups (8 total)
*4 with right hand up, 4 with left hand up
Core
60 V-ups
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
September
Wednesday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 8 workouts, scaled and Rx online competition, similar to the Open
October
Saturday October 6th, Battle Royale II (Sign up on the sheet by the whiteboard, FREE)
Saturday October 13th, Festivus Games, partner comp, sign up here:
Sunday October 28th, CrossFit Pyro 2nd year anniversary party!!! 10 to 3pm, potluck, games, friends, family and kids welcome
November
Friday November 9th, Affiliate championship, CrossFit Pyro. Sign up here:
https://cac.ticketleap.com/affiliate-championships-event-1/
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Saturday December 8th, Tyler and Bailey Party
Pyro Holiday party, date TBA
Team series week 2
Workout 6
2 rounds for time:
100 cals row (25 cals each)
50 handstand push ups (total)
Timecap: 20min
Scaled:
2 rounds for time:
100 cals row (25 cals each)
50 hand release push ups (total)
Timecap: 20min
Workout 8
For time:
30 sync toes to bar
40 sync dumbbell snatch 50/35
50 sync dumbbells step up overs 24/20 50/35
40 sync dumbbell snatch 50/35
30 sync toes to bar
Timecap: 15min
Scaled:
For time:
30 sync knee raises
40 sync dumbbell snatch 35/20
50 sync dumbbells step up overs 20/20 35/20
40 sync dumbbell snatch 35/20
30 sync knee raises
Timecap: 15min
“TRIFECTA”
Gymnastics
Accumulate 3min of:
False grip ring hang
Ring support bottom
RIng support top
Share as needed
METCON
10 rounds for time:
20ft handstand walk
Rest 1min between rounds
Weightlifting W5D4
Snatch complex
5 sets
1 snatch deadlift/ 1 hang snatch/ 1 hang snatch/ 1 overhead squat
*Build to max
Note: This ties in with the Team series clean and jerk complex
Clean and jerk
1-1-1-1-1
Front squats
1-1-1-1-1
*3sec pause at the bottom
Firebreathers
“OTIS”
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
Team series week 2
Workout 7:
10min to find:
1 rep max of the following complex
1 deadlift/1 hang clean/1 hang clean and jerk
Scaled: No change
Tie break: none
Score is total in pounds for both partners combined
10min rest
Workout 5:
For time:
10-9-8-7-6-5-4-3-2-1
Bar muscle ups
Squat snatch 95/65
Scaled:
For time:
10-9-8-7-6-5-4-3-2-1
Chin over the bar pull ups
Squat snatch 65/45
Note: If going solo, do a one to one work/rest ratio
Strength
Sumo deadlifts
5-5-5-5-5
*Build to max
METCON
For time:
21-18-15-12
Overhead squats 95/65 115/85 135/95 155/105
Toes to bar
*If you drop the bar on the overhead squats or come off the bar on toes to bar, perform 5 burpees
**Resting the bar on the shoulders for the overhead is not permitted
Lite/Beginners
Sumo deadlifts
Keep it light, focus on technique
METCON
For time:
21-18-15-12
Overhead squats (no set weight, focus on form)
Knee raises
Accessory work
Barbell pendlay rows 3×8
Barbell upright rows 3×8
Core
50 GHD sit ups
50 back extensions
Weightlifting W5D3 (Deload)
Snatch balance
3×3
Power snatch (drops allowed
5×2
Power clean + push jerk (drops allowed)
5×2+1
