Fitness Heroics – CrossFit Epically Awesome
In’s
DO THIS! OR LLOYD WILL SMITE YOU!
single leg deadlfit 3×10/ leg
Yoga/Mobility
Pigeon pose or Banded Hamstrings (Sounds like a band name…..dibs)
Warm-up
3 Rnds Clean (No Measure)
3 Rounds w/ Bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Press
5 Front Squats
5 Thrusters
Skill/Strength
Deadlift (2 x 2 @ 90% 1 RM )
Follow this rep sequence up to your 90%
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
WOD
1/10/2015 (Time)
21-15-9
Deadlifts @ 50% 1 Rep Max
Pull-ups
RX+:
Chest-2-Bar Pull-ups
Deadlift, 55% 1 Rep Max
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Paused Front Squat (1 x 2 Build to a heavy double pause )
Gymnastics
Deficit Handstand Push-ups (3 x ME )
WOD
11/4/16SH (Time)
4 rounds for time
10 WallBalls
10 Strict hanging leg raises
10 Front squats
Rx: 20/14; 135/95
Rx+:toes to bar; 225/155