E2M10M (5 sets)
5 back squats
60/65/70/75/80% of 1RM
METCON
5 rounds for time:
10 handstand push ups
50 double unders
TImecap: 15min
Firebreathers
Strict handstand push ups
Zeus rope double unders
Lite
Push ups
Single unders
PYRO WEIGHTLIFTING
Muscle snatch
3-3-3-3
Power snatch
3-3-3-3
Snatch
3-3-3-3
*drops allowed
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
10rds (work/rest ratio 1:1)
Row 10cals
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support swings 3×8
Core
Hanging L-sit 3xmax
The 2020 CrossFit Games Open is approaching fast. Lets use this as a prep. Video your workout or have somebody judge you.
14.3
8min AMRAP
10 deadlifts 135/95
15 box jumps 24/20
15 deadlifts 185/135
15 box jumps 24/20
20 deadlifts 225/155
15 box jumps 24/20
25 deadlifts 275/185
15 box jumps 24/20
30 deadlifts 315/205
15 box jumps 24/20
35 deadlifts 365/225
15 box jumps 24/20
Lite
135/95 155/105 185/135 225/155 245/165 275/195
Note: Jump ups and step ups allowed
Maintenance/recovery
10min
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Tabata air bike
Weightlifting
Snatch press 3×5
Gymnastics
Strict ring dips 3xmax
Core
3 sets
15 GHD sit ups
15 hip extensions
“TEAM DOUBLE FEATURE”
TEAMWOD
Team of 2
On a continuous running clock
Part A)
10min to find 7RM back squat
Directly into:
Part B)
For time:
21-15-9-9-15-21
Dumbbell deadlifts 50/35
Dumbbell thrusters 50/35
*Share reps as needed
Score is heaviest 7RM back squats combined and time
TEAM BURN
Teams of 2
10 rounds
2min AMRAP
Cals row
Burpees to target 6inch above reach
1min rest between rounds
*Switch row and burpees every rounds
Score is cals and burpees combined for all 10 rounds
“TRIFECTA”
Gymnastics
Handstand walk practice
10min or 100ft
Skills/strength
For quality:
15-12-9
False grip ring rows
Box muscle up transitions
Ring dips
Directly into
For quality:
21-15-9
V-ups
Hollow rocks
Hip extensions
Pyro Weightlifting
5 sets
1 snatch balance + 4 overhead squats
Note: Build to max
Push press
5-5-5-5-5
Split jerk
5-5-5-5-5
Note: Lots of volume today for the presses so perform your working sets at a lower percentage from your max
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
2019 PYRO Beer mile
4 rounds for time:
Drink 1 beer 350ml/5%
Run 400m
“ROYALE WITH CHEESE”
30min EMOM
1 back squat @70%
2 strict pull ups
*If the weight gets too heavy or you can’t perform the pull ups, adjust the weight or volume
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5×50 double unders
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
20 strict toes to bar
10min to find:
Max load TOR complex
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
*If re-racking the bar is an issue or limits you, do 1 snatch then 3 overhead squats
8min AMRAP
2,2,4,4,6,6,8,8…
Devil’s press 50/35
Dumbbell thrusters 50/35
Pyro weightlifting
Power clean and jerk
5-5-5-5-5
*Drops allowed but keep the reps close together. All working sets above 50% 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
*No drops, touch and go at the ground only
Back squats
5-5-5-5-5
*All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
50 burpees over the box 24/20
Weightlifting
Hip snatch 3×5
Gymnastics
Hanging L-sit 3xmax
Core
30 hip extensions
Skills/Core
5 cycles
2 kick ups
Max L-sit hold on plates
Max front planche hold
“GYMNASTICS TETRAHEDRON”
For time:
4 rounds
1 legless rope climb
8 strict handstand push ups
8 toes to bar
8 pistols
then
4 rounds
1 pegboard ascent
25ft handstand walk (5ft increments)
8 toes to bar
8 pistols
Lite
Rope climb 1/2
HR push ups and shoulder taps
Knee raises
Box step ups
Timecap: 30min
Note: BOOM!
BURN
10 rounds for time:
10 wall balls 20/14
Shuttle runs 5/10/15/20/25
10 dumbbell snatch 50/35
Timecap: Infinity
Note: KABOOM!
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air bike
Weightlifting
Split jerks 3×5
Gymnastics
30 strict pull ups
Core
Plank hold 1min
Side plank hold 1min each side
“TRIPLE 3”
For time:
3k row
300 double unders
3miles run
Lite
2k row
300 single unders
2miles run
Pyro weightlifting
Squat snatch
5-5-5-5-5
*Drops allowed but keep the reps close together
Snatch pulls @110% of 1RM
2-2-2-2
*Touch and go, do not drop the last rep either
Front squats
5-5-5-5-5
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 reps of something
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“BARBELL BALLET”
On a 18min running clock:
10min to find max complex
3 front squats (from the ground)
1 jerk (split or power)
Note: First rep of the front squat can be a squat clean. You cannot
Immediately into
8min AMRAP
2,2,4,4,6,6,8,8
Deadlifts
Bar facing burpees
Deadlifts weight at your heaviest successful complex
Score is max load for the complex plus reps in the AMRAP combined
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals air bike
Weightlifting
Snatch grip press 3×5
Gymnastics
Bottom ring support swings 3×10
Core
50 GHD situps
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 2 or 3 (Better with 3)
For time:
40 synchronized toes to bar
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized box jump overs 24/20*
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized toes to bar
*For the box jumps, both athlete going over is one rep
BURN
For time:
200m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
400m run
40 push ups
40 kettlebell swings 53/35
40 goblet squats 53/35
400m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
200m run
