Fitness Heroics – CrossFit Epically Awesome
In’s
Foam Roll Calves
Yoga/Mobility
Dragon Pose
Warm-up
Clean Warm Up (No Measure)
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Air Squats
5 Squat Cleans
Skill/Strength
Metcon (AMRAP – Reps)
8 Min EMOM
5 Squat Cleans 165/105
Go for 60-80% of your 1 rep max. Don’t cheat yourself, increase the load if it is too easy.
WOD
Hello Legs…Goodbye legs (Time)
3 Rounds for time
20 Back Squats
20 Back Rack Lunges (10 per side)
Run to Racetrack
RX: 135/95
Spec Ops Training
Mental note
Bulgarian Split Lunge (3×8)
Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.
Glute-Ham Raises (3×8)
Stiff Leg Deadlifts (3×20)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.