The 2020 CrossFit Games Open is 6 days away. Register here:
www.crossfitgames.com
Strength
10min EMOM alt min (5 sets of each)
2 back squats @60% of 1RM
2 shoulder press @ 60% of 1RM (from the ground)
METCON
10 rounds for time:
5 dumbbells hang clean and jerk 50/35
7 box jumps 24/20
Finisher
Tabata V-ups
Accessory work
Shoulders of steel
Dumbbells shrugs 3×8
Conditioning
3 sets of 50 double unders
*try to go unbroken
Weightlifting
Pendlay rows 3×5
Gymnastics
Front planche hold 1min
Core
Hold 1min of each:
Side plank right
Side plank left
Plank
The 2020 CrossFit Games Open is 1 week away. It’s time to deload, reset and refine our technique. The next 7 days will be about skill development, lighter loads and get the engine ready.
Sign up for the Open here:
www.crossfitgames.com
Pyro athletes registered: 32
Goal: 80
Skills
5 rounds for quality:
30-50 double unders
8 pistols
Note: The Open usually bring one new movement every year. Will the pistols show up this year? Who knows but if it does, we’ll be ready.
METCON
For time:
21-15-9
Deadlifts 225/155
Strict knees to elbows
Time intent: 8-10min
Lite
Deadlifts 185/125
Hanging knee raises
PYRO WEIGHTLIFTING
Hang power snatch
3-3-3-3-3
Snatch high pull @90% or snatch 1RM
3-3-3-3
*No drops
Back squats
3-3-3-3-3
Note: Focus on slow descents and explode up. 3sec down and all out going up. The weight is build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Max unbroken push ups
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD sit ups
15 hip extensions
CrossFit Games Open 12.4/13.3
12min AMRAP
150 wall balls 20/14
90 double unders
30 ring muscle ups
Lite
12min AMRAP
150 wall balls 20/14
90 single unders
30 pull ups
BURN
On a 22min running clock
4min AMRAP
Cals bike
14min AMRAP
14 shuttle runs 25ft
14 burpees over the box
14 abmat situps
4min AMRAP
Cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata burpees
Weightlifting
Snatch press 3×5
Gymnastics
15 around the world
Core
30 hip extensions
Strength/skills
10min EMOM alt min
3 tempo front squat (3sec down, 3sec up)
1 pegboard ascent or rope climb
*Front squat is fixed weight. Aim for 60% of 1RM
METCON
For time:
10-1
Bodyweight bench press
20/17cals row between sets
TImecap: 20min
Lite
Bench press at 1/2 bodyweight
PYRO WEIGHTLIFTING
30min EMOM
1 deadlift
1 hang squat clean
2 jerks
Note: Aim for 50-60% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50cals bike
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 1min
Core
15 strict toes to bar
Quote of the day
“Chances are, the more you do something, the better you get at it”
CrossFit Games 13.1
17min AMRAP
40 burpees to target
30 power snatch 75/45
30 burpees to target
30 power snatch 135/75
20 burpees to target
30 power snatch 165/100
10 burpees to target
AMRAP power snatch 210/120
*Target 6inches above reach
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Max unbroken wall balls 20/14
Weightlifting
Snatch grip sot press 3×5
Gymnastics
30 low rings muscle ups (perform after the workout)
*Use bands or have your feet on the ground
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find 3RM back squat
5 rounds for time:
50 double unders each
50ft sync single arm overhead walking lunges 50/35
BURN
20min AMRAP
100 burpees
then
Row or bike as far as possible
“TRIFECTA”
GYMNASTICS
Warm up
30 paralettes jump through
15min EMOM alt min
Max L-sit hold on plates or hollow hold
Max front planche hold
Max bottom dip hold
Note: Aim for 20-30sec of work per min
METCON
For time:
21-15-9
Knees to elbows
6-3-1
Wall climbs
PYRO WEIGHTLIFTING
30min EMOM
1 snatch grip deadlift
1 hang squat snatch (below the knees)
2 overhead squats
Note: Aim for 50-60% of your 1RM snatch
FIREBREATHERS
“HOPE”
3 rounds for reps:
1min Burpees
1min Power snatch 75/55
1min Box jumps 24/20
1min Thrusters 75/55
1min Chest to bar pull ups
1min rest between rds
Score is total reps for all the rounds combined
“WHAT GOES UP MUST COME DOWN”
5 dumbbell hang clusters 50/35
10 devils press 50/35
15 dumbbell step overs 50/35 24/20
20 toes to bar
25 alternating dumbbell snatch 50/35
30 pull ups
35 burpees
400m run
35 burpees
30 pull ups
25 alternating dumbbell snatch 50/35
20 toes to bar
15 dumbbell step overs
10 devils press
5 dumbbell hang clusters 50/35
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Conditioning
Row 25cals
Bike 25cals
Row 25cals
Weightlifting
30 PVC squat snatch
Gymnastics
Front planche hold 1min
Core
Ring support L-sit hold 1min
Affiliate Championship event 1
Same sex teams of 2
10min to find clean and jerk complex max:
1 power clean
2 hang squat cleans
3 shoulder to overhead
Immediately into:
16min AMRAP
42 power cleans 95/65
50 alternating wall balls 20/14
30 power cleans 135/95
50 alternating wall balls 20/14
18 power cleans 155/105
Max cals row with the remaining time
Firebreathers
15min AMRAP
Power cleans 135/95 185/125 205/135
Wall balls 30/20
*Share the power cleans and the row as needed
**If you can’t find a same sex partner, do opposite sex. Just have 2 bars, do half the wall balls and convert the ladies weight with the 70% ratio. A 125 clean and jerk complex for ladies equals 185
Note: Alternating wall balls are both partner side by side passing to each other
Pyro weightlifting
Overhead squats
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
2-2-2-2
Bench press
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 toes to bar
Weightlifting
Pendlay row 5×5
Gymnastics
Front planche hold 1min
Core
5 rounds
10 GHD sit ups
10 hip extensions
Skills/strength
10min EMOM alt min
25ft dumbbells overhead walking lunges
1-2 muscle up
Note: For the overhead lunges, pick a load challenging for you, build up or fixed. Skill based for the muscle ups. Pick a version or modification challenging for you and where you’re at. For added challenge, go low rings, strict L-sit ring muscle up
METCON
5 rounds for time:
400m run
10 ring dips
15 dumbbell front squats 50/35
BURN
7min AMRAP
Row cals
1min rest
7min AMRAP
Burpees
1min AMRAP
7min AMRAP
Cals bike
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 burpees
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
1min of each
Planche hold at full extension
Side planche hold at full extension right
Side planche hold at full extension left
