• Teaching Temporary & Class Overview
Immediately we honor Capt. David Lyon with a strong interval-style exercise that challenges barbell conditioning, upper-body stamina, and psychological resilience. “The Lyon” is carried out in 5 rounds of squat cleans, shoulder-to-overhead, and burpee chest-to-bar pull-ups, with 2:00 relaxation between units. Athletes ought to deal with every spherical like a high-quality interval, aiming for consistency throughout all 5 efforts. Squat cleans must be managed as managed singles or quick touch-and-go reps, rolling straight into shoulder-to-overhead. Encourage athletes to discover a sustainable rhythm on burpee chest-to-bar pull-ups, protecting motion requirements sharp. Every set must be carried out with grit and focus, reflecting the dedication behind this Hero exercise.
metcon: The Lyon
5 rounds, every spherical for time, of:
7 Squat Cleans, 165/115 lbs
7 Shoulder-to-Overheads, 165/115 lbs
7 Burpee Chest-to-bar Pull-ups
Relaxation 2 minutes between every spherical.
Ideally, use a pull-up bar that’s 6 inches above your max attain when standing.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive system in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the twenty first Logistics Readiness Squadron at Peterson Air Pressure Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Pressure Academy, the place he grew to become well-known for his athleticism, management and energy of character. He was a sports activities standout in highschool and on the Academy, and whereas serving within the Air Pressure, he impressed many to start out CrossFit. He’s survived by his spouse, Capt. Dana Lyon, and lots of different family and friends members.
Equipment:
Each 1 min for 10 minutes, alternating between:
10/7 Strict Pull-ups
15 Dumbbell Bench Press, choose load
