Fitness Heroics – CrossFit Epically Awesome
In’s
Roll
-Triceps
-Lats
Yoga/Mobility
Stretch
-Chest
Roll
-Low/Mid back
Warm-up
6 Min Warm up (KB) (No Measure)
6 min warm up w/ light KB
10 Goblet Squats
10 DL w/ High Pull
10 Cleans (5 each side)
Skill/Strength
6/17/2015 (Short/Legs/KbEl) (Time)
75 Overhead Kettlebell Swings for time
Scaled: any weight
RX: 53/35
RX+: 62/44
5 Minute Cap
WOD
Every time you successfully complete all the reps inside of the minute = 1 round.
Every rep you complete inside of the minute but do NOT complete the full set = 1 rep. e.g 7 reps = 7 reps
If you fall out of pace you can jump back onto the minutes at any point to go for rounds. Your rounds DO NOT have to be continuous but they must start on the minute and be completed before the minute is up.
7/24/2015 (AMRAP – Rounds and Reps)
With a continuous 12 minute clock running…
EMOM #1-6 minutes (0:00-6:00)
10 Alt. KB Clean to Overhead
EMOM #2-6 minutes (6:01-12:00)
10 Single arm overhead KB lunges
Scaled: weight you can hold over your head w/ 1 arm.
RX: 53/35
RX+: 62/44
Out’s
30 Split Jerks w/ light weight
Focus on driving the bar up and dropping underneath it with…NEUTRAL PELVIS, RIB CAGE DOWN.
Superhero Training
Yoga/Mobility
VooDoo Floss
-Ankles
-Wrists
Roll
-Calves
-Pec Minor
Gymnastics
Working on any mobility issues for Snatch, Muscle-ups, HSPU, Front rack, etc.
15 Minutes of active stretching.
youtube search you issues with “Mobility WOD” in the sentence. Such as “Mobility WOD Front Rack issue.”
https://www.youtube.com/results?search_query=mobility+wod
OLY/Power
Turkish Get Up (3 Sets of 3)
1 rep = Left & Right side completed. You may do all 3 on one side first or alternate but you must keep moving.
Metcon
This is NOT for time but for completion and recovery.
Run 2 miles
Row 2,000 meters