Fitness Heroics – CrossFit Epically Awesome
In’s
20 sumo squats with kettlebell
Yoga/Mobility
glutes on box
Warm-up
Stationary #6 (No Measure)
8 Min Warm up
8 Deadlifts
8 Burpees
8 Lion King Lunges
Skill/Strength
Stiff Leg Deadlifts (3 x 5 )
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
WOD
9/29/15 SH (AMRAP – Rounds and Reps)
15 Min AMRAP (Partner WOD)
400 M run or 30 Cal Row
10 Clusters
20 Pull ups
30 Partner sit ups
Rx: 115/85 bar 20/14 Med Ball
Rx+:135/95 bar 20/14 Med Ball
Out’s
straight leg deadlift with KB x 20
Superhero Training
Yoga/Mobility
hamstrings with band
OLY/Power
Clean Complex (5 x 1)
1 rep:
1-High Hang Clean
2-Hang Clean
2-Clean and Jerk
Work up to a heavy set and complete 5 sets the entire complex at the heaviest weight.
* bar must remain gripped throughout the lfit!
Gymnastics
Clapping Push up (3 x ME)
Metcon
9/29/15 (Time)
For Time
21-15-9
Deadlift (conventional)
Over the bar burpee
Rx:185/135
Rx+: 225/155