Fitness Heroics – CrossFit Epically Awesome
In’s
12/ leg single leg KB deadlift x 3 sets
Yoga/Mobility
stretch glutes: pigeon pose, on a box, with a band.. etc.
then do 20 / side of x band walks
Warm-up
Leg Warm up (No Measure)
6 Min Warm up
10 goblet squats with KB
10 side to side lunges with KB
10 stiff leg deadlifts with KB
30 sec bottom of the squat hold (no weight)
Skill/Strength
Sumo Deadlift (5 x 3)
WOD
12/11/15 (Time)
3 rounds for time
5 Sumo DL
4 Alternating arm snatches KB or DB
200 M Med ball run
4 Alternating arm snatches KB or DB
5 Sumo DL
Rest 1 Min (Mandatory)
Rx:70% of todays lift; 53/35
Rx+:80% of todays lift; 62/44
Out’s
Straight leg deadlifts 3 x 12
Superhero Training
Yoga/Mobility
roll IT band
Skill/Strength
Weightlifting
Lateral Lunges (3 x 16 total reps)
starting in an exaggerated squat stance, shift the weight over to the right side pushing through your glutes then back to the middle and over to the left side. Right is one rep, left is 2 and so on.
Gymnastics
Muscle-ups (3 x ME)
WOD
12/11/15 SH (AMRAP – Rounds and Reps)
15 Min AMRAP
400 m run
20 KB swings OH
15 Box jump
10 DL
Rx:53/35, 24″/20″; 185/135
Rx+:62/44; 30″24″; 225/155