7/13 squat cycle
10 weeks
2x per week
Based on your max front squat
For the 1st and 2nd week, perform 7 front squats at the set percentage then immediately perform 13 back squats. There will be different rep scheme for the following weeks. The spreadsheet will be shared on the community group, CrossFit Pyro and on the Blackout facebook page. If you don’t have access to the spreadsheet on those platforms, send us an email and we’ll send it to you. This is a very effective and challenging squat program that will guarantee you gains for both the front and back squat. Not only building strength but also muscle endurance, reinforcing your joints and ligaments. This will help you getting better at any sports or activities. Building leg strength and muscle endurance will help you become a better runner even though it might not seems related directly. The best way to do this program is to get the spreadsheet, punch in your max front squat and the sheet will automatically fill in your weights throughout the cycle. Days will change from week to week and we’re aware some of you might miss a day here and there. By having the spreadsheet with you already, you know what you’ll have to do so get it done in open gym hours or other means. Chances are day 1 or each will be done either Monday or Tuesday with day 2 Wednesday, Thursday or Friday. We’ll try to avoid doing on Fridays to leave the body in better shape for the Trifecta Saturdays.
Also tied in with the squat cycle is a 10 week weightlifting cycle. This is all within the regular programming so you can expect at least a snatch and a clean and jerk strength component per week. Keep in mind that this is a weightlifting cycle geared towards CrossFit so we’ll see some lighter loads with barbell cycling as well as building for maximum load.
BOOM!
Strength (25min)
4 sets @60% of 1RM front squat
7 front squats
13 back squats
METCON (10min)
Rx
For time:
50 double unders
21 handstand push ups
50 double unders
15 handstand push ups
50 double unders
9 handstand push ups
50 double unders
Scaled
For time:
50 single unders
21 push ups
50 single unders
15 push ups
50 single unders
9 push ups
50 single unders
Rx+
For time:
50 zeus double unders
21 deficit handstand push ups 4/2
50 zeus double unders
15 deficit handstand push ups 4/2
50 zeus double unders
9 deficit handstand push ups 4/2
50 zeus double unders
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Barbell sotts press 3×5
Gymnastics
Strict ring dips 3×8
Core
50 GHD sit ups
Pyro Endurance
Teams of 2 (same or opposite sex)
30min AMRAP
Partner 1:
Row cals
Partner 2:
1 hill run
20 wall balls 20/14
*Must switch after every rounds of hill run and wall balls
Score is total cals and reps of wall balls completed
Note: BRUTAL haha!!
“TRIFECTA”
Gymnastics
3 rounds for time:
5 strict muscle ups
1min of L-sit hold
Scaled
3 rounds for time:
5 strict pull ups
30sec of L-sit hold
Weightlifting
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
Note: Build up to max
Firebreathers
“GLEN”
For time:
30 clean and jerks 135/95
Run 1 mile
10 rope climbs
Run 1 mile
100 burpees
Scaled
Half “GLEN”
15 clean and jerks 135/95
Run 800m
5 rope climbs
Run 800m
50 burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
“Watch your thoughts, they become words,
Watch your words, they become actions,
Watch your actions, they become habit,
Watch your habits, they become your character,
Watch your character, it becomes your destiny”
Lao Tzu
Pyro Open 19.6
6 rounds for time:
6 devil’s press 50/35
6 dumbbells thrusters 50/35
6 chest to bar pull ups
Scaled
6 rounds for time:
6 devil’s press 35/20
6 dumbbells thrusters 35/20
6 jumping chest to bar pull ups*
*Pull up bar 6 inches above the athlete’s head
Accessory work
Maintenance/mobility
ROMWOD full length
“You are what you do every day”
Strength
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
METCON
3 rounds for time:
10 power snatch 135/95
12 bar facing burpees
Lite/Beginners
Strength
Muscle snatch
3-3-3-3-3
Power snatch
3-3-3-3-3
Snatch
Technique focus
METCON
3 rounds for time:
10 kettlebell swings 53/35
12 burpees
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Barbell snatch balance 3×5
Gymnastics
15 strict knees to elbows
Core
Weighted back extension 3×10
Strength/skills
10min EMOM alternating min
1-2 peg board ascents
25ft handstand walk
METCON
8min AMRAP
8 pistols
30 double unders
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Clean high pulls 5×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
GHD dumbbell press 3×10
5 rounds for time:
8 burpees
15 cals bike
8 burpees
15 cals row
Strength
Clean and jerk waves
3 sets
3-2-1
METCON
For time:
21-15-9
Box jumps 30/24
Shoulder to overhead 115/85
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
Hip clean 3×5
Gymnastics
30 low ring muscle ups
Core
20 strict toes to bar
For time:
100 double unders
80 dumbbell squats 50/35*
60 abmat situps
40 alternating dumbbell snatch 50/35
20 cals bike
10 strict handstand push ups
*You can hold the dumbbell anyway you want. Just like the step ups in 19.3
Lite/beginners
100 single unders
80 squats
60 situps
40 alternating dumbbell snatch 35/20
20 cals bike
10 push ups
Maintenance/Mobility
Couch stretch 3min per side
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Snatch push press 3×5
Gymnastics
Rope pull ups 3×8
Core
Weighted back extensions 3×10
Strength
Bench press
5-5-5-5-5
METCON
Teams of 2
“Rowling”
10 frames not for time: (10 each)
100 meters.
*Set The rower to count up from 0.
*Penalty for every 1 meter over/under 100m, perform 1 burpee. (Both do the burpees)
*”Rowl” 10 frames (each).
🏆 100m exactly is a STRIKE. Every meter over/under is a POINT for that frame. On the 10th frame, if you row a STRIKE, you can replace your highest POINT from another frame with a STRIKE and get another 10th frame. Otherwise, your POINTS on the 10th frame are the meters over/under 100m. If you did in fact row a STRIKE on frame 10, continue replacing highest POINTS with STRIKES until you row over/under 100m. Final score is the sum of all points (zero is best).
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Thanks Train FTW for the sharing this
