Fitness Heroics – CrossFit
NO open gym at 4PM.
In’s
In’s are back. These are extra activities to help you get to an overall better fitness level. They are done BEFORE class IF you so do choose to accept them.
500 Jump Rope
Yoga/Mobility
Lacrosse Ball Roll
-Low/Mid Back
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
Skill/Strength
Squat Clean and Jerk (Sets of 5, 3, or 1 rep)
Focusing on form. I don’t care about how much weight you can put up, I care about how much weight you can put up safely.
12 Minutes
WOD
Cardio Grace (Time)
3 Rounds for time
Scaled:
11 deadlift with high pull, any weight
Row 500m
RX:
11 Clean and Presses (any press), Any weight (Must be at least 45% of Clean and Jerk weight)
Row 500m
RX+:
11 Clean and Jerks, 135/95
Row 500m
You might be paired up for this one, depending on class sizes or if you just want to partner.
If you are partnered,
1.) Reps are 16 and 650m row
2.) One person must be holding the weight off the ground while the other rows.
3.) When preforming the Clean and Jerks one partner must be hanging from a pull-up bar in order for reps to count.
13 minute cap
Out’s
50 Ring Rows