Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Strength
Weightlifting W6D1
Increase intensity and loads
Clean and jerk
5×3+1
Clean pulls @110% of 1RM
4×3
*Drops allowed
Back squats
5×5
*all working sets above 50% of 1RM
METCON
7min AMRAP
7 burpees to pull up bar
7 chest to bar pull ups
7 dumbbell thrusters 50/35
Accessory work
30 PVC high hang squat snatch
3 sets
4 rope pull ups (8 total)
*4 with right hand up, 4 with left hand up
Core
60 V-ups
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
September
Wednesday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 8 workouts, scaled and Rx online competition, similar to the Open
October
Saturday October 6th, Battle Royale II (Sign up on the sheet by the whiteboard, FREE)
Saturday October 13th, Festivus Games, partner comp, sign up here:
Sunday October 28th, CrossFit Pyro 2nd year anniversary party!!! 10 to 3pm, potluck, games, friends, family and kids welcome
November
Friday November 9th, Affiliate championship, CrossFit Pyro. Sign up here:
https://cac.ticketleap.com/affiliate-championships-event-1/
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Saturday December 8th, Tyler and Bailey Party
Pyro Holiday party, date TBA
Team series week 2
Workout 6
2 rounds for time:
100 cals row (25 cals each)
50 handstand push ups (total)
Timecap: 20min
Scaled:
2 rounds for time:
100 cals row (25 cals each)
50 hand release push ups (total)
Timecap: 20min
Workout 8
For time:
30 sync toes to bar
40 sync dumbbell snatch 50/35
50 sync dumbbells step up overs 24/20 50/35
40 sync dumbbell snatch 50/35
30 sync toes to bar
Timecap: 15min
Scaled:
For time:
30 sync knee raises
40 sync dumbbell snatch 35/20
50 sync dumbbells step up overs 20/20 35/20
40 sync dumbbell snatch 35/20
30 sync knee raises
Timecap: 15min
“TRIFECTA”
Gymnastics
Accumulate 3min of:
False grip ring hang
Ring support bottom
RIng support top
Share as needed
METCON
10 rounds for time:
20ft handstand walk
Rest 1min between rounds
Weightlifting W5D4
Snatch complex
5 sets
1 snatch deadlift/ 1 hang snatch/ 1 hang snatch/ 1 overhead squat
*Build to max
Note: This ties in with the Team series clean and jerk complex
Clean and jerk
1-1-1-1-1
Front squats
1-1-1-1-1
*3sec pause at the bottom
Firebreathers
“OTIS”
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
Team series week 2
Workout 7:
10min to find:
1 rep max of the following complex
1 deadlift/1 hang clean/1 hang clean and jerk
Scaled: No change
Tie break: none
Score is total in pounds for both partners combined
10min rest
Workout 5:
For time:
10-9-8-7-6-5-4-3-2-1
Bar muscle ups
Squat snatch 95/65
Scaled:
For time:
10-9-8-7-6-5-4-3-2-1
Chin over the bar pull ups
Squat snatch 65/45
Note: If going solo, do a one to one work/rest ratio
Strength
Sumo deadlifts
5-5-5-5-5
*Build to max
METCON
For time:
21-18-15-12
Overhead squats 95/65 115/85 135/95 155/105
Toes to bar
*If you drop the bar on the overhead squats or come off the bar on toes to bar, perform 5 burpees
**Resting the bar on the shoulders for the overhead is not permitted
Lite/Beginners
Sumo deadlifts
Keep it light, focus on technique
METCON
For time:
21-18-15-12
Overhead squats (no set weight, focus on form)
Knee raises
Accessory work
Barbell pendlay rows 3×8
Barbell upright rows 3×8
Core
50 GHD sit ups
50 back extensions
Weightlifting W5D3 (Deload)
Snatch balance
3×3
Power snatch (drops allowed
5×2
Power clean + push jerk (drops allowed)
5×2+1
CrossFit Pyro kids (7 to 13yrs) and teens (14 to 17yrs) program launching October 20th and 21st. 8 week program, once a week, Saturdays at noon for teens, Sundays at noon for kids. 150$ for 8 weeks, discount for siblings, tshirt included. Full program and details on our website shortly. Expect lots of playing, skills development, sports development, movement technique drills and way more. Kids and teens will learn lifelong skills, self confidence, good attitude and discipline. To register, contact us by email at crossfitpyro@gmail.com
Spots limited
Strength
Snatch
5×2
*Drop allowed
Snatch pulls
3×3
*Touch and go only
Front squats
3×3
Note: This is a deload week so take it easy on the lift, focus on technique
METCON
5min AMRAP
Bodyweight power clean and jerk
Scale options:
3/4 bodyweight
1/2 bodyweight
Accessory work
Crossover symmetry 3x each
Row
Reverse fly
Pulldown
30 PVC pipe split jerks
Core
3 rounds
15 GHD sit ups
15 back extension
Max L-sit hold
Skills (10min)
Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups
METCON (18min)
3 rounds for reps:
1min cals row
1min handstand push ups
1min dumbell snatch 50/35
1min pistols (alternating)
1min ring muscle ups
1min rest between rounds
Maintenance/Mobility (5-10min)
Lite/Beginners
3 rounds for reps:
1min cals row
1min push ups
1min dumbell snatch 35/20
1min squats
1min pull ups/ring rows
1min rest between rounds
Weightlifting W5D1 (deload week)
“Never underestimate the power of a deload week”
Unknown
Enjoy a good session without over doing it. Keep it well below your maxes. Have fun, focus on form, technique, work on weaknesses, improve mobility
Clean and jerk
5×2+1
Clean pulls 90% of 1RM
3×3
Back squats
5×3
Accessory work
50 PVC pipe narrow grip overhead squats
*Bring your hands tighter than your regular overhead squat or snatch width
Pendlay rows
3×10
Dumbell shoulder press
3×10
Core
25 strict knees to elbows
