Fitness Heroics – CrossFit
In’s
50 False Grip Ring Rows
Yoga/Mobility
Rubber Banded Front Squats.
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
Hang Squat Clean and Jerk (Sets of 3)
Start: Must start above the Knee but below mid thigh.
Catch: When bar makes contact w/ shoulders, hips must be below parallel.
Jerk: Catching weight w/ slight bend in knees.
You may drop bar but must pick the bar back up in 2 seconds or less.
OR
Doing sets of 12 to work on form w/ moderate weight
WOD
Ginger Complex of Doom (Time)
4 Rounds for Time
10 Deadlifts
10 Cleans
10 Jerks
Scaled: Any weight
RX: At least 55% of 1 RM Hang CL&J
RX+: At Least 65% of 1 RM Hang CL&J
Penalty Run for breaking up rep scheme (Racetrack and Back)
Out’s
100 Air Squats (Time)
100 Air Squats for time