Fitness Heroics – CrossFit Epically Awesome
I regret nothing…
In’s
Yoga/Mobility is on your OWN today before class.
-Calves
-Glutes
-Pecs
Did you prepare your wills?
Skill/Strength
Double unders are NOT allowed.
I do have the emergency phone number memorized….
3 min. Int. Alt. Jump Rope (AMRAP – Reps)
3 rounds of
3 minutes of alternating foot single jumps
1 minute of rest
Warm-up
It is 411….
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WOD
wait no it is 711, duh.
7/23/2015 (Time)
5 Power Snatch
10 Jerks
5 Power Snatch
15 Overhead Squats
5 Power Snatch
20 Thrusters
5 Power Snatch
25 Pull-ups
Scaled: Any weight. Scale Pull-ups
RX: 135/95 on bar for all movements
RX+: 135/95 on bar and Chest-2-Bar Pull-ups
Out’s
Roll around on the ground cursing…then roll or stretch anything that’s sore, hurts, or is tight…Here is a clue, everything should be one of these things.
Forehead hurts, I got a roll for that.
Forearms hurt, I got a roll for that too.
EVERYBODY GETS TO ROLL!!! YAY!!!
Superhero Training
Q: Who is gonna go for the gold?
A: You’re gonna go for the gold?
Yoga/Mobility
-Shoulders
-Hamstrings
OLY/Power
Bent Over Row (3 Sets of 5 @ same weight…heavy)
Gymnastics
3 Sets of 30 reps of:
Laying down face first, maintaining superman position, and doing weighted pass throughs.
Q: How you might ask to do weighted?
A: Slide a 5lb or 2.5lb weight onto a pvc pipe. BAM! Mind Blown!
Metcon
7/23 SUPERHERO (AMRAP – Reps)
3 Rounds of 1 minute intervals
Deadlifts, 315/225
Weighted Sit-ups, 20/14
Weighted Pull-ups, 20/14
REST