Friday, april 21

Strength:

Every 2:30 for 12:30: Strict Press and Dead-Stop Strict Press

1x [ 1 Strict Press + 1 Dead-Stop Strict Press + 1 Strict Press ], pick load

Every 2:30 for 12:30.

Athlete Instructions

Extra Details

Strict Press- first rep with a 3 sec lowering

Take the barbell from the floor.

Points of Performance

Goal is to establish a heavy weight of this complex within the 5 sets. On the dead-stop rep you must pause on the shoulders for 2 secs. Focus on bracing the midline and shortening the gap between belly button and sternum as we press past the eyes.

The Lyon

5 rounds, each round for time, of:

7 Squat Cleans, 165/110 lbs

7 Shoulder-to-Overheads, 165/110 lbs

7 Burpee Chest-to-bar Pull-ups

Rest 2 mins between each round

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Athlete Instructions:

Goal: 1:30-2 mins per round

Time domain: 16-20 mins

Time cap: 20 mins

Athlete Notes

Primary Objective: Complete each round in under 2 mins.

Secondary Objective: Perform at least 1 set as 4 touch-and-go squat cleans to start the set so please factor this in when selecting your loads. The emphasis being primarily barbell conditioning and cycling while also working into the rhythm of the burpee chest-to-bar. Practice staying directly underneath the bar to limit the amount of time between the burpee and the chest-to-bar pull-up.

Stimulus: Anaerobic / Barbell Conditioning RPE: 9/10

Competitor: 205/145, Burpee Bar Muscle ups

L2: 135/95, Burpee Pull Up

L1: Pick load, Burpee Jumping Pull up