Fitness Heroics – CrossFit Epically Awesome
In’s
Run 1/2 mile
Yoga/Mobility
Quad Smash
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
with a light barbell
Skill/Strength
Overhead Squat (5 sets of 5 reps @ same weight)
Must be CLEANED (not snatched) from the ground.
1. Clean
2. Push press or Jerk to back squat.
3. Find overhead squat hand width.
4. Push press or Jerk to full extension overhead.
5. Squat that sh!t 5 times. not 4 but 5 and 3 is just out right.
7/25/2015 (AMRAP – Rounds and Reps)
20 minute AMRAP
RX:
5 Handstand push-ups
10 Pistols
15 Pull-ups
20 Kettlebell swings eye height, 53/35
OR
Scaled:
10 Box Dips
20 KB Goblet Squats
30 Ring Rows
20 KB Swings
Out’s
Run 1/2 mile
Superhero Training
Yoga/Mobility
Attended Yoga Epically Awesome @ 11:00 AM
OLY/Power
Metcon (No Measure)
5 sets of 3 reps for each exercise
Squat Cleans, 225/155 (touch and go, no dropping)
Muscle-ups
Rest 2 minutes
Gymnastics
Skin the Cat progression practice for 15 minutes.
Watch please:
https://www.youtube.com/watch?v=PbKAA81TKZQ
Secret Skill Transfer:
https://www.youtube.com/watch?v=N57VugzU9lY
Metcon
7/25 SUPERHERO (Time)
15-12-9
Power Snatch, 155/115
Box Overs, 30/24
Alt. KB Snatch, 62/44
THEN…
Run 400 meters
Row 500 meters