Fitness Heroics – CrossFit Epically Awesome
In’s
25 ring pull ups
Yoga/Mobility
lat stretch with bands
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Deadlift (5 x 2 )
using 85% of 1 RM
WOD #1
11/9/15 WOD 1 (Weight)
in an 8 min window, establish your heaviest lift of the following complex
1 power clean + 1 squat clean
rest 2 mins then do WOD #2
WOD #2
11/9/15 WOD 2 (AMRAP – Rounds and Reps)
8 Min AMRAP
10 KB Sumo Deadlift with High Pull (heavy)
10 Burpees
Rx: 62/44; kerflops
Rx+: 2x 44/ 1 x 62; burpee jump tuck
Out’s
25 weighted sit ups
Superhero Training
Yoga/Mobility
lat foam roll
Skill/Strength
Weightlifting
High-Hang Snatch (5 x 1)
using 85% of 1 RM Snatch
Gymnastics
Handstand Push-ups (3 x ME)
WOD
Death By Pull-ups (AMRAP – Rounds and Reps)
Death by Pull-ups
1:00-2:00
1 Pull-ups
2:00-3:00
2 Pull-ups
3:00-4:00
3 Pull-ups
So on and so on until death do you part.
20 Minute Cap
Scaled:
Any Pull-up scale (Except Ring Rows)
RX:
Pull-ups
RX+:
Chest-to-Bar Pull-ups