Pyromania V

Workout one (cleats and gloves are allowed)

Fitness

For time: (20min cap)

Team synch shuttle sprints 10,20,30,40 and 50yards

then, 5 rounds of:

10 synch worm facing burpees

5 sync worm squats

10yards worm carry

then, 5 rounds of: *one athlete work at a time (m,m,f,f)

10yards sled push 190/145

10yards sled pull 190/145

then

Team sync shuttle sprints 10,20,30,40 and 50yards

then, if you have time:

50yards partner wheelbarrow (any combination and switch as needed, only 2 athletes)

Firebreathers

For time: (20min cap)

Team sync shuttle sprints 10,20,30,40 and 50yards

then, 5 rounds of:

10 sync worm facing burpees

10yards synch walking lunges

then, 5 rounds of:

10yards sled push 245/190

10yards sled pull 245/190

then

Team sync shuttle sprints 10,20,30,40 and 50yards

then, if you have time:

50yards handstand walk, share as needed

Flow

At 3,2,1 GO! All athletes will shuttle run 10, 20, 30, 40, 50 yards back to the start line. All athletes must synchronize at each line before going back. Touch the ground past the line.

Once all athletes are back to the start line, they will perform 10 synch worm facing burpees. Athlete 1 and 3 are on the same side, so is 2 and 4. This is for both fitness and firebreathers divisions. Athletes must be sync at the bottom of the burpee, chest and tighs on the ground.

Fitness div athletes will then pick up the worm and lift it to shoulders and perform 5 sync squats (synch at the bottom). Then the team will carry the worm at the shoulders 10yards forward. You stop when the athlete at the front has both feet past the line.

Firebreather div is the same, except that the team will carry the worm forward while doing sync walking lunges. 

Athletes will then advance to the sled (20yards away) to the 50yards line where the sled pull/push part starts.

The sled push/pull is the same for the Fitness and the Firebreather div except for the load used. 190/145 for fitness, 235/190 for Firebreather. The order must be, m, m, f, f. Male 1 will push the sled forward 10yards then run back to pull it back 10yards. Male 2 goes, switch the weights and then the 2 females will go. You just need to move one plate. The 2nd female will only do the push, this is to ensure the sled is moving forward down the field. You can switch which female will only do one push at each round. Repeat the cycle for 5 rounds, which will bring the team all the way across the field in the end zone. This format ensures that everyone pull and push the sled and moving the sled for each round will create that sense of race. You'll be able to see where all the teams are. This is also going to be very exciting to watch.

The team will then repeat the shuttle sprints, 10,20,30,40 and 50yards. 

If you have time left on the 20min cap, the Fitness teams will then partner up and proceed to wheelbarrow across the field all the way to the 50yards line. Feet must be held at hip height. You can switch as needed. *2 teammates on their hands and 2 holding feet. Time is when the athlete's hands are across the 50yards line.

Firebreather will be a handstand walk race to the 50yards line. Share as needed. Time is when one athlete crosses the 50yard line. Only one athlete at a time.

If you do not finish the workout, your score is the distance traveled in yards. The total distance is 770yards if you finish. That's combining all the shuttle runs, there and back, 50yards with the worm, 20yards from 50 to 50 line, 50yards for the sled and another 300 for the runs. We are on a football field so it is easier to score that way than going with reps. Tiebreaker is the time to complete the first shuttle run.

Scoring example, if you finished the 2nd shuttle run, that's 720yards from end zone to end zone. Wheelbarrow and handstand walk distance is in yards as well. 

Note: The worms are the same weight for both divisions.

"INCOMPLEXICATED"

Fitness

On a 10min clock, find your max load for the following complex:

1 snatch

1 hang snatch

1 overhead squat

*any style. Only one athlete lift at a time

Firebreather

On a 10min clock, find your max load for the following complex:

1 squat snatch

1 hang squat snatch

1 overhead squat

*each rep must be squat below parallel. Only one athlete lift at a time

Score is load for all team members combined.

Note: This is a tight timeframe for a reason. You will need to prep ahead and be more precise in your lifts. Only 5lbs increments. All lifts must be completed within the 10min timeframe. 

"THE GAUNTLET"

(M, F) one way, (M, F) in reverse

Fitness

For time:

15/12 cals row

15 sync knee raises

15 sync clean and jerks 95/65

15 sync wall balls 14/10 10/9

2 sync wall walks

15 sync dumbbells step overs 35/20 24/20

100 zeus rope single unders

3 burpees over the wall *each

1 length across the balance beam

3 burpees over the wall *each

60ft tire flips *share as needed

Tag your partners and reverse the workout

Firebreather

For time:

15/12 cals row

15 sync toes to bar

15 sync clean and jerks 135/95

15 sync wall balls 20/14 10/9

15 sync handstand push ups

15 sync dumbbells step overs 50/35 24/20

100 zeus rope double unders *share as needed

7 burpees over the wall *each

1 length across the balance beam

7 burpees over the wall *each

60ft tire flips *share as needed

Tag your partners and reverse the workout

Note: This has a lot of movements and standards to go over so we'll do a video to cover everything. Looks for the video demo tomorrow.

Swim

Fitness

20min AMRAP

50m partner tandem swim

1 sync pool deck muscle ups

Firebreather

20min AMRAP

50m partner tandem swim

5 sync pool deck muscle ups

Each length (25m) is worth 1 rep (2 reps for 50m)

3 reps per round for Fitness total, 7 reps per round for the Firebreather total

Flow

At 3,2,1 GO!!! 2 pairs will start swimming simultaneously for 50m. 25m there and back. Any combination, same gender or opposite. For the fitness teams, once you get on the edge of the pool, perform 1 pool deck muscle up. Get your arms to full extension with your head underwater then to full extension with arms locked out outside the pool. The sync has to be done at the top of the muscle ups. Once the lock out is confirmed by the judge, athletes can proceed to exit the pool and tag their partners. Cycle through the swim and pool deck muscle ups for 20min.

For the Firebreather div, follow the same format but perform 5 pool deck muscle ups per round.

Note: Athletes can swim side by side or follow each other. You still need to sync at the top of the muscle ups. The athletes standing by and resting must be 6ft away from the edge of the pool. This will bring the team out of the water and travel 6ft to tag. This workout format is to ensure everyone gets enough time in the pool. 50m swim doesn't seem like a lot but it will add up very quickly, especially as interval sprints and the fact that CrossFitters are notoriously bad at swimming (in general). Hopefully, the better swimmers will push other athletes to perform better. The key is to put 2 teammates of the same capacity together so both can swim at the same pace. Don't forget your goggles and bring a warm towel just in case the weather is not that great. It might get cold on the side line while waiting your turn.