1/27/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Hamstrings

-2 minutes each side

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

Skill/Strength

Squat Clean (3×5)

WOD

Dead Push-ups (AMRAP – Rounds and Reps)

An ascending ladder EMOM (every minute on the minute)

Scaled:

Deadlifts, 45%-55% 1 RM

Modified Push-ups

RX:

Deadlifts, 45%-55% 1 RM

Push-ups

RX+:

Deadlifts, 45%-55% 1 RM

Hand Release Push-ups

FIRST MINUTE

1 Deadlift

1 Push-ups

SECOND MINUTE

2 Deadlifts

2 Push-ups

THIRD MINUTE

3 Deadlifts

3 Push-ups

Etc.

…

Continuing the pattern until you can no longer complete the reps inside the minute.

Superhero Training

Front Squat (3×5)

Split Jerk (3×5)