WOD: Monday 250901

• Coaching Brief & Class Overview

Today we honor Capt. David Lyon with a powerful interval-style workout that challenges barbell conditioning, upper-body stamina, and mental resilience. “The Lyon” is performed in 5 rounds of squat cleans, shoulder-to-overhead, and burpee chest-to-bar pull-ups, with 2:00 rest between sets. Athletes should treat each round like a high-quality interval, aiming for consistency across all five efforts. Squat cleans should be managed as controlled singles or fast touch-and-go reps, rolling directly into shoulder-to-overhead. Encourage athletes to find a sustainable rhythm on burpee chest-to-bar pull-ups, keeping movement standards sharp. Each set should be performed with grit and focus, reflecting the dedication behind this Hero workout.

metcon: The Lyon

5 rounds, each round for time, of:

7 Squat Cleans, 165/115 lbs

7 Shoulder-to-Overheads, 165/115 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.

Accessories:

Every 1 min for 10 mins, alternating between:

10/7 Strict Pull-ups

15 Dumbbell Bench Press, pick load