Fitness Heroics – CrossFit Epically Awesome
In’s
50 jump squats
Yoga/Mobility
Couch stretch
Warm-up
Ginger Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
Skill/Strength
10/30/15 (AMRAP – Rounds and Reps)
10 Minute EMOM
1 Deadlift
1 Hang Squat Clean
1 High Hang Squat Clean
Rx: 65% 1RM
Rx+:75% 1 RM
Use 5-10 mins of warm up to the weight you are going to use in the workout.
WOD
10/30/15 wod 1 (AMRAP – Reps)
In a 9 Min window complete:
800 M run then with remaining time complete max reps of squat cleans
Rx:115/85
Rx+:135/95
Score is reps of squat cleans only
rest 2 mins before wod 2
10/30/15 wod 2 (AMRAP – Reps)
In a 5 Min window complete a 400 M run then max reps of DU or Single jumps
Rx: singles
Rx+: DU only
Score is number of DU completed and for singles divide reps by 3.
rest 2 min before wod 3
10/30/15 wod 3 (AMRAP – Reps)
in a 2 min window complete max reps of toes-2-bar
Rx: scaled progressions for t-2-b
Rx+: bar or rings
score is the amount of reps completed
Out’s
roll everything
Superhero Training
Yoga/Mobility
shoulders/ lats with band and pec minor
Skill/Strength
clean and jerk to OH squat (5 x 1)
Using your clean grip, practice moving with efficiency to a clean and jerk without re-gripping into an OH squat with the narrow grip.
Gymnastics
Ring Dips (3 x ME)
WOD
10/30/15 SH (Time)
21-15-9
Cal row
OH squat
sit ups weighted
Rx:115/85; 20 # ball
Rx+: 135/95; 25# plate