Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
16.2 Prep Work
https://romwod.com/workout/16-2/
Warm-up
Clean Warm Up (No Measure)
3 rounds
Run 200
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 squat cleans
WOD
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Superhero Training
Gymnastics
Rest as needed between sets.
Rx’d work:
5 rounds – 30 seconds at each station
Plate walks – back to wall
Strict Toes-2-Bar
Handstand shoulder taps
Scaled work:
5 rounds – 30 seconds at each station
Plate walks off box
Abmat situp
Box shoulder taps
Plate Walks:
https://www.youtube.com/watch?v=CKKeYcQYCF4&feature=youtu.be