Blackout (at home and limited equipment)
Warm up
2 rounds
10 shuttle runs 10ft
10 jumping jacks
10 squats
10 push ups
Head to toe dynamic stretching
METCON
For time:
10-1
Handstand push ups
1-10
Squat cleans
Note: For the squat clean, use whatever you have at home. Barbell, dumbbells, kettlebells, odd object, sand bags or a backpack filled with objects.
Firebreathers
Strict handstand push ups
Optional striking wod**But highly recommended**
10 round fight
1min AMRAP
1-2-3
2-1-4
1-2-3-2
1min rest
Notes:
Side step after each combo
Throw each combo with a sense of urgency and commitment
Rotate on each strike
If you have a heavy bag, use it, otherwise, shadow striking
1= Lead straight
2= Rear straight
3= Lead hook
4= Rear hook
Maintenance/Mobility
Half straddle 2min per side
Down dog
Cobra 2min
Down dog 1min
Puppy dog 2min
Pyro weightlifting
10 sets
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
**PVC pipe or broomstick but if you have an empty bar, go for it**
Note: Perform each set with genuine effort. Brace the core, hold your breath, explode at the hip extension. Deliberate practice
**PYROMANIA V ANNOUNCEMENT**
We are proud to announce that Weyland-Yutani will be one of our major sponsors for Pyromania V. Weyland-Yutani has been at the forefront of bio-engineering for decades and will be providing beverage for athletes and spectators. Winners will also win a trip to Hadleys Hope LV-426. Super exciting!!!
Blackout (at home)
Warm up
5 sets
10 high knees
10 butt kicks
10 jumping jacks
5 inch worms
METCON
For time:
50-40-30-20-10
PVC pipe overhead squats
10 burpees over (approx 20inch)
Note: Once you’re done with your overhead squat sets, place your PVC between 2 chairs or 2 objects at approximately 20inches. Feel free to adjust the height of the PVC as needed. 30inch anybody?
Maintenance/Mobility
Straddle eagle 1min per side
Straddle 3min
Supine cross 2min per side
Standing straddle 3min
Blackout (limited equipment)
5 rounds for time:
6 squat snatch 135/95
60 double unders
BURN
10 rounds for time:
100m dash
10 hand release push ups
Conditioning
50 med ball cleans or any object around 20/14lbs
“QUARANTINE DAY FIFTEEN”
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Blackout (at home)
Warm up
2 rounds
1min jumping jacks
15 squats
10 sets
Front and back scales
METCON
5 rounds for quality:
30sec L-sit hold
10 chest to wall handstand push ups
30sec front planche hold or 90sec plank hold
Maintenance/Mobility
Basic lizard 2min per side
Pigeon 2min per side
Puppy dog 2min
Tread the needle 1min per side
Straddle 3min
Blackout (limited equipment)
For time:
21-18-15
Thrusters (dumbbells, barbell or whatever you can find) you pick the weight
Shuttle runs 25ft
Note: For this workout, Scale and modify as needed. You can make the weight heavy or light.
Pyro weightlifting (this will be all covered in the ZOOM class)
With the current situation, we’re in transition between cycles. This is the perfect opportunity to master our positions and be better.
Burgener warm up
10 first pulls
10 second pulls
10 triple extensions to under the bar + overhead squats
5 sets
5 hip snatch
5 sets
5 snatch balance
5 sets
5 sot press
**all with a broomstick, PVC pipe or an empty bar**
QUARANTINE DAY THIRTEEN
“BRENTON”
5 rounds for time:
100ft bear crawl
100ft standing broad jumps
*Perform 3 burpees after every 5 broad jumps.
**If you have a weight vest or a body armor, wear it**
Weight vest 20/14
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Note: If you’re doing this at home, find the longest stretch in your home and do it there. A long hallway would be perfect. Consider using gloves if you’re doing this outside or a rough surface.
Conditioning
400m run x5
1 min rest between runs
Core
Plank hold 1min
Side plank hold 1min each side
Maintenance/Mobility
Pigeon 2min per side
Couch stretch 2min per side
Straddle 3min
NxT-GeN
“mini BRENTON”
5 rounds for time:
50ft bear crawl
50ft broad jumps
*Perform 3 burpees every 5 broad jumps
“QUARANTINE DAY TWELVE”
BURN
Tabata pull ups
Tabata dips
Tabata hollow rock
Tabata double unders or jumping jacks
Note: For the pull ups, use any pulling movement. Rings, TRX, under a table pull, a towel around something, be creative. You can even do a pendlay row. For the dips, use 2 chairs, a counter corner and just like the pull ups, be creative. The key here is to get a different push than the push ups, change the angle to push down. It’s because you don’t have equipment that you can’t do it, imagination is the limit
A tabata is 8 cycles of 20sec of work and 10sec rest. Your score is your total reps for all tabatas combined
NxT-GeN
5 rounds for time:
10 split cleans (touch the ground)
10 single leg broad jumps
5 pike push ups
Immediately into max handstand hold
QUARANTINE DAY ELEVEN
“TRIFECTA” *at home edition*
Gymnastics
For time:
Spell the alphabet
Bonus: Spell CROSSFIT PYRO
Note: On your back, feet up, spell each letter of the alphabet by moving your feet. Your hands can touch the ground to assist. Capital letters only
Pyro weightlifting W6D3 *for those that have a barbell*
Tall split jerk
3-3-3-3-3
*Light and snappy, tech focus. This can be done at home with a PVC pipe as well
Clean and jerk
1-1-1-1-1-1-1
*build up your max for the day. Aim for 90% of 1RM
Back squat
1-1-1-1-1-1-1
*build up your max for the day. Same as the clean and jerk, aim for approx 90% of 1RM
At home weightlifting *technique
30 PVC pipe snatch drop
Note: For the snatch drop, no dip and drive, just drop quickly. Speed under the bar focus.
Firebreathers
“CHAD”
For time:
1000 step ups
20inch box for everyone
45lbs pack
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
“A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
-Dave Castro
“QUARANTINE DAY TEN”
Warm up
2min static jog
head to toe dynamic mobility
5 reps of each movement from the workout
Blackout *at home*
“DECK OF DEATH”
For time:
Shuffle your deck and perform each movement according to the card you flip
Hearts = burpees
Spades = V-ups
Clubs = Goblet squats 50/35
Diamonds = hand release push ups
Jack = 11
Queen = 12
King = 13
Joker = Plank hold 1min (2 jokers per deck)
Firebreathers
Diamonds = strict handstand push ups
Joker = L-sit hold 30sec
Note: Be aware that everyone will have a different order so some sequence will be way harder than orders. For example, getting multiple cards of the same with high numbers back to back will definitely slow you down. Getting a 10/11/12 of strict handstand push ups would be deadly. For the jokers, accumulate up to 1min of plank of L-sit. This is a going to be a long workout, just plan accordingly
Blackout *limited equipment*
5 rounds for time:
400m run
20 alternating single arm hang clean and jerk 50/35
Conditioning
Tabata double unders
Maintenance/Mobility
ROMWOD
“QUARANTINE DAY NINE”
Backout *at home*
Weightlifting
Hip snatch
5-5-5-5-5
Note: This is meant to be light and snappy. Technique focus. Use a PVC pipe, a broomstick or anything that will allow you to perform the movement.
5 rounds for time:
10 squat jumps 12inch
10 shoulder taps
Note: Find 2 objects about 12inches high. Squat between the objects and jump to land your feed on the objects.
Blackout *limited equipment*
5 rounds for time:
5 dumbbell snatch right 50/35
5 single arm overhead squat right 50/35
5 dumbbell snatch left 50/35
5 single arm overhead squat left 50/35
50 double unders
Heatlh
35/20
Single unders
Firebreathers 70/50
Pyro weightlifting W6D2
Primer
Snatch press
3-3-3-3-3
Note: Focus on position and prime the shoulders
Snatch
1-1-1-1-1-1-1
Note: Build up to your max for the day
Conditioning
15min run EZ pace
