Fitness Heroics – CrossFit Epically Awesome
In’s
10 Pull-ups
Yoga/Mobility
Glutes on a box.
Warm-up
Ginger 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
Skill/Strength
Deficit Handstand Push-ups (3 sets of Max Effort)
OR if you can’t do HSPU then you get to do SHOULDER PRESS!!!
Shoulder Press (Sets of 8)
WOD
Ginger Complex of Doom (Time)
4 Rounds for Time
10 Deadlifts
10 Cleans
10 Jerks
Scaled: Any weight
RX: At least 55% of 1 RM Hang CL&J
RX+: At Least 65% of 1 RM Hang CL&J
Penalty Run for breaking up rep scheme (Racetrack and Back)
Out’s
10 Handstand push-ups
Superhero Training
OLY/Power
Behind the Neck Press (3 sets of 10)
Gymnastics
Death By Pull-ups (AMRAP – Rounds and Reps)
Death by Pull-ups
1:00-2:00
1 Pull-ups
2:00-3:00
2 Pull-ups
3:00-4:00
3 Pull-ups
So on and so on until death do you part.
20 Minute Cap
Scaled:
Any Pull-up scale (Except Ring Rows)
RX:
Pull-ups
RX+:
Chest-to-Bar Pull-ups
Metcon
Why we dislike gingers (AMRAP – Rounds and Reps)
14 minute Merry go round of shoulders (it’s an AMRAP)
8 Strict Press
10 Push Press
12 Thruster