Fitness Heroics – CrossFit Epically Awesome
In’s
3×15 Back Extensions
Yoga/Mobility
Banded Hammys
Warm-up
Clean Warm Up (No Measure)
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Air Squats
5 Squat Cleans
Skill/Strength
Metcon (AMRAP – Reps)
8 Minute EMOM
5 Front Squats
60-80% of 1 Rep Max
WOD
Black and Blue (Time)
5 rounds for time
5 power cleans
10 burpees
Scaled: 95/75
Rx: 135/95
Rx+: 155/105; burpees over the bar
Spec Ops Training
Mental note
PAST TEST. Push yourself to beat your scores.
1.5 mile run (Time)
run from the gate to Racetrack rd-Bob Sikes and back 3 laps OR around Pryor Middle School twice.
PASS Times for Spec Ops:
PJ: 9:47
CCT: 10:10
SOWT: 10:10
TACP: 10:47
SERE: 11:00
EOD: 11:00
10 Minute Rest
Selection Push-ups (1xME)
2 Minutes to complete Max Effort Push-ups.
If you pause at the bottom or let your knees touch the ground YOUR SCORE ENDS.
Start in a plank position. Lower body until CHEST touches the ground, not your thighs or bangs and DO NOT DO AIR FORCE PUSH-UPS. These are selection Push-ups. Press back to plank position.
PASS Scores:
PJ: 52
CCT: 48
SOWT: 48
TACP: 40
SERE: 48
EOD: 35
DO NOT just shoot for barely passing, overachieve. Make your goal 15-20 Reps higher than the Pass Scores.
2 Minute Rest
Selection SIt-ups (1xME)
2 Minutes to complete Max Effort sit-ups.
If you pause at ANY point your count is over.
You may anchor your feet or have someone hold them. Interlock hands on top of your head. Sit-up until your torso passing a 90 degree angle. HANDS MUST REMAIN IN CONTACT WITH YOUR HEAD AT ALL TIMES OR IT IS A NO REP.
PASS Scores:
PJ: 54
CCT: 48
SOWT: 48
TACP: 48
SERE: 48
EOD: 50
DO NOT just shoot for barely passing, overachieve. Make your goal 15-20 Reps higher than the Pass Scores.
2 Minute Rest
Selection Pull-ups (1xME)
1 Minute to complete Max Effort Strict Pull-ups.
Mount and hang from the bar at full extension. Pull up until your chin clearly goes over the bar WITH YOUR GAZE FORWARD.
If you drop from the bar at any point for any reason your score is done.
If you have any upwards movement of the legs, it is a NO REP.
If you hit failure before the minute is up. Hang from the bar until a minute is up (they will make you do that at selection).
PASS Scores:
PJ: 10
CCT: 8
SOWT: 8
TACP: 6
SERE: 8
EOD: 3
DO NOT just shoot for barely passing, overachieve. Make your goal 4-7 Reps higher than the Pass Scores.
2 Minute Rest
500m Row (Time)
Max Effort 500m Row
10 Minute Rest than do it all again. Put your best scores into computer.
Selection Ruck 3 Mile (Time)
With a Ruck loaded with no less than 50lbs, standard issue ABU/ACU Pants, and military issue boots.
CCT/SOWT Pass Time: 45 Minutes
To be completed no sooner than 30 minutes after completing your PAST Test OR the next day.
Ginger Reccomends doing it same day w/ 20 Minute break before starting.