CrossFit Pyro x CrossFit Calgary
METCON
CrossFit Calgary
10min AMRAP
20 pull ups
40 situps
60 double unders
3min rest
CrossFit Pyro
10min AMRAP
5 single arm hang dumbbell clean and jerk right 50/35
5 single arm dumbbell overhead squat right 50/35
5 single arm hang dumbbell clean and jerk left 50/35
5 single arm dumbbell overhead squat left 50/35
5 strict toes to bar
Score is total reps for both AMRAPs combined
*dropping the dumbbell from above the knees is a no rep
Accessory work
Shoulder of steel
3 sets
10 barbell shoulder press
Weightlifting
3 sets
10 PVC split jerks
Gymnastics
Accumulate 2min of handstand hold
Core
75 back extensions
Strength
Jerk (push jerk or split jerk)
5-5-3-3-3-1-1-1-1
*Build to max
METCON
For time:
21-15-9
Ring dips
Deadlifts 225/155
Lite/Beginners
For time:
21-15-9
Hand release push ups
Deadlifts 155/105
Weightlifting W5D2
Hang power cleans
3×2
5 sets
1 clean + 2 jerks
Back squats
5×2 5sec pause at bottom
Accessory work
Shoulder of steel
Crossover symmetry
3 of 3 exercises of your choice
Weightlifting
5 sets PVC snatch complex
1 high pull
1 hip snatch
1 hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 false grip ring rows
Core
75 GHD sit ups
“MORRISON”
For time:
50-40-30-20-10
Wall balls 20/14
Box jumps 24/20
Kettlebell swings 53/35
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
“KLAIN”
21min AMRAP
30 double unders
15 burpees
8 dumbbells box step overs 50/35 24/20
Legendary: Weight vest 20/14 + Zeus rope
Lite/Beginners
15min AMRAP
30 single unders
15 burpees
8 box step overs 24/20
Weightlifting W4D2
Hang power snatch (no drops)
3×2
Snatch (Drops allowed)
5×2
Snatch pulls @110% of 1RM (no drops)
4×2
Front squats
5×2 *5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
30 pvc split jerks
Gymnastics
3 sets of max strict pull ups
Core
Ring support L-sit hold 3x15sec
FL1
5 rounds for time:
15/12 cals bike
15 wall balls 20/14
FL1
For time:
Run or row 5K
COMPTRAIN
“BANE”
For time:
40 handstand push ups
20 ring muscle ups
10 rounds of “MACHO MAN”
“MACHO MAN”
3 power cleans
3 front squats
3 push jerks
185/135
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercise of your choice
Weightlifting
30 PVC hip snatch
Gymnastics
30 slow false grip ring rows
Core
2 rounds
10 GHD situps
10 GHD side bend right
10 GHD side bend left
Teams of 2 (Same or opposite sex)
12min to find:
10 rep max shoulder to overhead (from the ground)
*Start with an empty bar and build up for max load
5min rest
12min AMRAP
12 shuttle runs 20ft
12 devil’s press 50/35
Note: Only one partner works at a time. You can only switch after a full round
Score is max load for the shoulder to overhead for both partners plus reps in the AMRAP.
Example: PT1 225 + PT2 225 = 500
8 full rounds = 192
Score is 692
“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 10ft increments minimum. Try to do it in the least amount of sets
Scaled Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 pistols
5 wall climbs
1 rope climb
Weightlifting W4D3
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“DESFORGES”
5 rounds for time:
12 deadlifts 225/155
20 pull ups
12 clean and jerks 135/95
20 knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Strength
Power snatch
3-3-3-3-3
*Touch and go
METCON
For time:
15-12-9-6-3
Snatch ladder (any style)
60 double unders
Snatch weights
Rx 95/65, 115/85, 135/95, 155/105. 175/125
Scaled 65/45, 85/55, 95/65, 105/75, 115/85 and single unders
Accessory work
Shoulder of steel
3 sets
50ft dumbbells waiter carry
Weightlifting
30 barbell overhead squats
Gymnastics
30 toes to bar
Core
20 tempo GHD situps (3sec down, 3sec up)
Strength
Tempo deadlifts
3-3-3-3-3
*3sec up, 3sec down, touch and go
METCON
10min AMRAP
L-pull ups*
50ft dumbells front rack lunges 50/35 (25ft length, 5ft = 1rep, open standards for holding the dumbells)
*Rep scheme for the the L-pull ups goes like this
2-4-6-8-10-12-14-16… keep adding 2 reps after each completed rounds
Weightlifting W4D2
5 sets
1 power clean + 2 jerks
Clean grip deadlifts
3×3
Back squats
5×3
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
30 barbell snatch grip behind the neck press
Gymnastics
Accumulate 1min of bottom pistol hold each leg
Core
30 GHD med ball sit ups
30 GHD med ball back extensions
