Pyromania VII

"HANG ON"

For repetitions:

Partner 1: Bar hang

Partner 2: Max bike calories

At 3,2,1 GO! Partner 1 will jump to the pull up bar and hang. At the same time, partner 2 will start accumulating calories on the assault air bike. When partner 1 drops from the bar, switch. Now partner 2 will jump to the pull up bar and hang as long as he/she can while partner 1 continues to accumulate calories. Score is total calories when the 2nd partner come off the bar or at the 5min mark. Teams can decide who starts at which station.

Timecap: 5min

"MYSTIFICATION"

For time:

80 calories row shared (20/20/20/20) *tie break at 80 calories

40 synchronized box jump overs 24/20 (step up allowed for scaled)

20 alternating sandbag cleans 150/100 100/50

160 double unders shared (40/40/40/40)

40 toes to bar shared (10/10/10/10)

20 alternating wall walks (modified ROM for scaled)

Timecap: 15min

Tie break: Time at the 80 calorie mark

At 3,2,1 GO! One athlete will hop on the rower and start rowing 20 calories. You can choose who starts. Switch every 20 calories. Continue until you accumulated 80 calories. Then both athletes will advance to their respective boxed and start 40 synchronized box jump overs. Scaled athletes are allowed to step up. Synchronicity is on either side of the box with both feet on the ground. This is followed by 20 alternating sandbag cleans over the shoulders. 150/100 for Rx and 100/50 for scaled. For the double unders, athletes must switch every 40 repetitions. Single unders for scaled. For the toes to bar, athletes must switch every 10 repetitions. Scaled athletes are knee raises. The wall walks are alternating with both athletes side by side. Standards for the wall walks are hands can only move when both feet are on the wall, touch the line at the 6 inches mark from the wall. There will be no lines at the shoulders like in the Open. Scaled athletes will have a reduced range of motion. Then both athletes will sprint back to the start line to finish.

Tie break is time at 80 calories on the rower. All movement standards will be reviewed before the workout. 

Good luck!

"RUN FOR THE HILLS"

12min AMRAP: (From 8 to 20min on the clock)

30 synchronized lateral burpees over the bar

1 tethered hill run

15 synchronized hang snatch 115/85 75/55

1 tethered hill run

15 synchronized hang clean and jerks 115/85 75/55

1 tethered hill run

Max bar muscle ups / pull ups for scaled

*there will be 4 checkpoints on the hill run. Every quarter is one rep.

Tiebreaker: Time after the last hill run

At 3,2,1, GO!! Athletes will start their 30 synchronized lateral burpees over the bar. Synchronization is at the bottom. Athletes will then run together up the Pyro hill and back down. Each team will be given a 3ft tether so they run together. Each run is worth 4 reps as it will be broken up in 4 quarters. This is to ensure athletes get credits for achieving a specific checkpoint. After the run, athletes will perform 15 synchronized hang snatch. The snatch is any style and must be synced at the top. Another tethered hill run followed by 15 hang clean and jerk. Again, any style as long as the athletes are synced at the top. One last tethered hill run. Reminder that there is a tiebreak at the end of the last run. Finally, athletes will go into max bar muscle ups/pull ups share as needed. We made sure that the time frame is tight. You will need to push a bit to get to the bar muscle ups and pull ups. That's good, that's why we're doing this! We'll be reviewing all the workout and movement standards prior to the workout.

*Your heat time for this workout is attached to workout 1. We needed to create 2 separate workouts on competition corner for the leaderboard. Workout 1 and 2 are 2 separate scoring workouts. 

"SHIPWRECK"

2 rounds for time:

30 synchronized alternating dumbbell snatch 50/35 35/20

200m swim

6 synchronized pool deck muscle ups, 3 for scaled

Timecap: 15min

At 3, 2, 1 Go! Athletes will advance to their respective dumbbells and perform 30 sync alternating dumbbell snatch, sync at the top. Then, both athletes will jump in the water and swim 200m. Athletes can be in line or side by side, both swim 200m. Lastly, athletes will perform 6 sync pool deck muscle ups, sync at the top. 3 reps for the scaled division. If you do not complete the workout at 15min, your score is the total reps performed. Each 25m length is 1 rep, both athletes have reached the side. The timer stops when both athletes are out of the pool and back to the starting line. The swim can be any style. We will be in a shallow pool so it is possible to touch the ground. If you do stop and touch the ground, you are not allowed to move. 

If you have any questions, you can email us at crossfitpyro@gmail.com

Workout 1 and 2 will be combined using a 20min running clock. 2 separate scoring events

Workout 1 is from 0 to 6min with a 2min break. Workout 2 is from 8 to 20min (12min AMRAP)

Athletes will have 3 attempts each at a max clean, any style. This is a weightlifting style event where athletes will have to choose their loads prior to lift and have a 30 seconds window to perform the lift. Once the bar leaves the ground, you have only 1 attempt in that 30sec window. If you miss your lift, there is no retry. You can stay at the same weight or go up but NO going back down. The bar must be in a continuous motion from the ground to shoulders, meaning no stop at the hang or high hang. Athlete one lift from 0 to 30sec then athlete two from 30sec to 1min. Both athletes will have 1min to announce their next lift to the judge and change their plates. 2nd attempt for athlete one is at 2min to 2:30 and athlete two 2nd attempt at 2:30 to 3:00min. Another 1min break to announce the next lift and change plates. 3rd attempt for athlete one at 4min to 4:30 and athlete two 3rd attempt at 4:30 to 5min. This will leave you 3min to change the weight on your bar and get ready for workout 2 at 8min. Each athlete will have their own bar and set of plates. Athletes can help each other to load the bars. The score for this event is the load in pounds of both athletes combined. The lift will count when the athletes have the bar on the shoulders, knees, hips and shoulders all in line with the load in control. Athletes need to wait for the judge to confirm that the lift is good before dropping the barbell on the ground. 

Workout 2 from 8min to 20min (12min AMRAP)

"RUN FOR THE HILLS"

See workout 2 for details