Dave Rochon

“TRIFECTA”
CrossFit Games edition

Gymnastics

Skills
Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups

METCON

For time:

30 muscle ups

Note: Bar or rings. Scale to pull ups, chest to bar pull ups, jumping muscle ups, banded pull ups. Pick something challenging for you

Weightlifting

CROSSFIT TOTAL

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window.

Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total

Firebreathers

Pyro “BATTLEGROUND”

For time:
150ft kettlebells carry 70/53×2
2 rope climbs
400m hill run
Pyro obstacle course
400m hill run
2 rope climbs
150ft kettlebells carry 70/53×2

Men wear 20lbs vest
Women wear 14lbs vest

For time:

500m row
20 walking lunges
40 dumbell snatch 50/35
20 walking lunges
40 burpees
20 walking lunges
40 GHD situps
20 walking lunges
40 kettlebell swings 53/35
20 walking lunges
500m row

Pyro Olympic Lifting Meet weight classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/171+

Here’s how to sign up:
Go on the CrossFit Pyro website, open the schedule tab, go to August 25th, click Pyro Olympic Lifting meet, complete your registration. You don’t need to be a member to sign up.
Here’s the link:

Schedule

Hello Pyromanians, looks like attendance is picking up and classes are getting busier. We got lots of new members and trials. To all of you, new or trying out, welcome to Pyro. Please do your best to sign in for classes. We offer coaching, we cap our classes at 10-12 to be able to coach all of you. Now, if the only time you can come is 6pm and the class is full, please come, don’t let that stop you from getting your fitness in, but keep in mind that the more people signed in, the more crowed it is, the less likely it is to get in depth coaching. Usual coach to athlete ratio is 1-6 or 1-8. More than 8 is getting tough as a coach to see everything. Just keep that in mind. If there’s 10 signed in at 6pm and 4 at 7pm, if you can come at 7pm, go for it. Try to spread it out a bit. We certainly don’t want to do a hard cap with a waitlist and prevent you from coming.

We also have a big second space, great for open gym, acc work, rehab, floaters and others. We will always support open gym and allow athletes to do their thing but do it with caution. We have open gym times everyday of the week from 1030am to 1200pm. At night, the second space is pretty much free. Remember that if you’re coming at night to do your own thing, there’s a class going on at the same time. Try to stay away as much as possible from the equipment used for the wod and keep in mind that the class might need the space as well. Essentially, the class has priority. Ask the coach prior to your workout and make sure it’s all good. This is not a rant, we’re not pointing fingers, this is not a specific instance that happened, this is just a quick reminder so we’re all on the same page.

If you have any questions on any of this, please do not hesitate and fire us an email (fire us, “Pyro”, get it?)

Strength/skills

Split jerk
2-2-2-2-2

Note: 5sec pause at the catch

METCON

8min AMRAP

15 wall balls 20/14
30 double unders

Rx+
Wall balls 30/20
30 Zeus rope double unders

Floaters
#1
5 rounds for time:
15 cals air bike
10 D-ball cleans 100/70

#2
20 rounds for time:
50m swim
Rest 30 sec btw rds

Acc work (From Coach Andrew)

“Getting good at the core lifts will have a huge carryover into everything else. Start light, progress slowly, and leave out the ego in order to bust PRs.” – Jim Wendler, Strength Coach and Powerlifter (owner of a 1,000lb squat)

I’ve decided to pair accessory work with Wendler’s 5-3-1 program for the next month. This is a barebones-rip-and-grip-barbells program. Wendler is a former NCAA football player, strength coach and powerlifter. He came up with the 5-3-1 program as a quick, but effective, strength training program for people who value simplicity and efficient training sessions.
It’s designed as a four-day a week, for four weeks, program around the four foundational lifts in powerlifting: deadlift, squat, shoulderpress and bench. We will skip the bench press day (this hurts me as much as it hurts all of you #beachszn).
The first week is sets of 5’s, second week sets of 3’s, third week sets of 1’s and week four deload. Each week works off percentages of your 1RM (if you don’t know this, pick up a barbell and find out). This should take between 12-15 minutes (3-5 minute rest between sets- take the rest….).

Why have I done this? Strength in these lifts will only benefit you in other aspects of CrossFit (FYI event three at Madison this year is the CrossFit Total…). The higher your 1RM the lighter weights become in METCON’s. For many of us who are traveling this summer, these three lifts are easy to do in any CrossFit box or conventional gym. Lastly, it provides you with alternative programing if you have limited time, or injuries, but want to get strength work in.

Keep the volume, scale the weight. It’s important to build volume, especially for longer metcons. The more volume and strength our muscles, tendons and ligaments experience, the more resilient they are to injuries.
Adding the strength component is longer, so feel free to superset the accessory items or make an EMOM to keep yourself accountable and efficient. I will also work in some time for skill work. I envision this to be between 30-40 minutes: 15 for strength, 15-25 for accessory and skill work.

Monday
Back Squat:
65%x5
75%x5
85%x5(+) (Max reps)

Barbell Bulgarian Split Squat 4×15 (each leg)
Accumulate 2 Minutes of Hollow Holds
Kneeling DB Shoulder Press 4×15
Spend 5 Minutes on Pullup Skill Work (Kipping/Butterfly/C2B)

Wednesday

Shoulder Press:
65%x5
75%x5
85%x5(+)

Weighted Pullups 4×8
GHD Situps 4×25
KB RDL 4×20
5 Rope Climbs for Time

Friday

Deadlift:
65%x5
75%x5
85%x5(+)

1 Arm DB Row 4×15
Deadbugs 4×10 (https://www.youtube.com/watch?v=rbemelnkHag)
Hip Extension 4×25
15-12-9-6-3
Rings Dips
DB Curls