Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 Back Extensions
Yoga/Mobility
Roll Low/Mid Back
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Overhead Squats
5 Snatch Drop
Skill/Strength
Working on perfecting Power Snatch and Squat Snatch form.
WOD
Metcon (Time)
3 rounds for time of:
Row 250 meters
12 squat snatches, 65lb/50lb
22 OH Reverse Lunges
Spec Ops Training
Doing good, keep it going. Stretch or roll what hurts. It is up to you to take care of your body and it’s aches and pains but that is not a good enough reason to stop. Find a solution and a way to fix the problem. You will find weaknesses. Guess what? work on those weaknesses. You need to be bullet proof.
Mental note
It’s HUMP DAY!!! Keep on lifting.
Back Squat (3×8 Perfect form)
Bulgarian Split Lunge (3×8 each side)
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.
Add weight as needed.
Glute-Ham Raises (3×12)
Add weight as needed
Glute Ham Raises,Glute Ham Raises
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.
GHD Situps (3×10)
Use weight as needed
INstruction video: https://www.youtube.com/watch?v=pMS2dU0FuPk