Fitness Heroics – CrossFit
In’s
Foam Roll
-Lats
-Triceps
Yoga/Mobility
Stretch w/ band
-Chest
-Lats
Warm-up
Burgener Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
WOD
Bear Gone Rogue (Time)
4 Rounds for Time
Scaled:
20 Cleans, 45-55% 1 RM
20 Ab Mat Sit-ups
RX:
4 Reps of “Bear Complex”, 55-60% 1 RM of Clean
20 Ab-Mat Sit-ups
RX+:
4 Reps of “Bear Complex”, 55% of 1 RM of Clean
20 Knees-2-Elbows
The Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Thanks to Tanya and Kristen
Out’s
100 Mad Russians
Superhero Training
With great power, comes great responsibility.
Yoga/Mobility
-Hamstrings (3 minutes each leg)
-Glutes (3 minutes each leg)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups