Fitness Heroics – CrossFit Epically Awesome
In’s
50 PVC Pass through
Yoga/Mobility
Foam Roll Lats
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skill/Strength
Overhead Squat (Find 1 Rep Max)
WOD
12 min ETMOM (Time)
Perform 1 snatch and 1 OH Squat for one rep.
*A squat snatch does NOT count for the OH Squat*
RX: starting weight 95/75
RX+: starting weight 115/85
Out’s
3 x 1 min Plank Holds on forearms
Superhero Training
Yoga/Mobility
-Hip Flexors
-Lats
OLY/Power
You will need 2 bars set up for this one. As soon as you finish a set of bench you will go straight to shoulder press and do a set of 8.
Bench Press (Superset w/ Sh. Press)
Shoulder Press (Superset w/ Bench)
Gymnastics
Metcon (AMRAP – Rounds and Reps)
12 Minutes EMOM
6 Pull-ups
Metcon
Metcon (Weight)
10 minute ETMOM
Every Two Minutes On the Minute
1 Squat Snatch
Increasing in weight every round.
RX: Starting weight, 95/75
Metcon (Weight)
10 minute ETMOM
Every Two Minutes On the Minute
1 Clean and Jerk
Increasing in weight every round.
RX: Starting weight, 155/105