Fitness Heroics – CrossFit Epically Awesome
In’s
PVC foot work practice for Jerk
Yoga/Mobility
side plank with reverse fly 1 min each side
*this is an exercise to protect your shoulders and enhance stability.
Warm-up
Jerk Warm-up (No Measure)
Mark Foot Placement
THEN…
3 Rounds w/ a bar
5 Strict Press
5 Push Press
5 Push Jerk or Split Jerk
Weightlifting
Split Jerk (3 x 3)
work up to a heavy set of three reps that you have control with
WOD
12/10/15 (AMRAP – Rounds and Reps)
4 min AMRAP x 3 rounds with 1 min rest in-between each round
30 DU or 90 Singles
10 Push Press
10 toes-2 bar
Rx:95/75; Singles or DU; scaled TTB
Rx+:115/85; DU only; TTB
Keep a running tally of how many full rounds you complete and extra reps. You start where you left off in the workout.
30 DU+10 Push Press+ 10 TTB = 1 round
Out’s
3 x 15 lateral raises
Superhero Training
Yoga/Mobility
lats on foam roller
Skill/Strength
Weightlifting
Push Press (3 x 10)
Gymnastics
Handstand Push-ups (3 x ME )
WOD
12/10/15 SH (AMRAP – Rounds and Reps)
12 Min AMRAP
3 strict HSPU
6 Pull ups
9 Push Jerk
Rx:135/95
Rx+: 155/105