Fitness Heroics – CrossFit
Yoga/Mobility
-Triangle
-Reverse Triangle
-Pidgeon
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
18 minutes
Power Clean (8-6-4-2-2-1-1-1)
Either going for 1 rep max or working on for w/ weight for sets of 10
Squat Clean (8-6-4-2-2-1-1-1)
Either going for 1 rep max or working on for w/ weight for sets of 10
WOD
Bear Gone Rogue (Time)
3 Rounds for Time
Scaled:
20 Power Cleans, 45-55% 1 RM
20 Ab Mat Sit-ups
RX:
4 Reps of “Bear Complex”, 55-60% 1 RM of Power Clean
20 Ab-Mat Sit-ups
RX+:
4 Reps of “Bear Complex”, 55% of 1 RM of Power Clean
20 Knees-2-Elbows
The Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
12 Minute Cap
Cash Out
100 Lunges