Fitness Heroics – CrossFit Epically Awesome
In’s
40 Snatch Drop w/ light weight
Yoga/Mobility
-Glutes
-Hip Flexors
Warm-up
with light bar
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
Skill/Strength
Snatch (3 Sets of 5 @ 85% of 1 RM)
You may drop the bar between reps but you must pick the bar back up in 5 seconds.
WOD
7/28/2015 (Weight)
10 Minute ETMOM
(Every Two Minutes On the Minute)
3 Cleans to overhead @ 85% of Snatch 1 RM
Must increase in weight every 2 minutes. If you are unsuccessful in a weight increase you will keep doing reps @ previous weight successful. 1 Extra rep = 1lb to heaviest weight.
On the last 2 minutes EVERYONE will go for Max Reps. Every rep after 3 = 1lb to over all weight.
Out’s
Voodoo Floss Knees
Superhero Training
Yoga/Mobility
Foam Roll
-Lower Lats
-Intercostal muscles just below pec minor
Lacrosse Ball Roll
-Scapula (Shoulder blades)
-Pec Minor
OLY/Power
Kettle bell Bench Press (3 Sets of 10)
Essentially a dumbbell bench but with kettle bells.
Gymnastics
Must complete 5 KB overhead press before every attempt of Handstand walks. Record your furthest distance. (Gym length = 30ft from wall to garage door.)
Handstand Walk (Max Distance)
Metcon
7/28 SUPERHERO (AMRAP – Rounds and Reps)
18 minute AMRAP
10 Knees-2-Elbows
20 Ring Chest Flyes
30 Sit-ups
40 Double Unders