Fitness Heroics – CrossFit Epically Awesome
In’s
Foam Roll and Stretch
-Calves
-Hip Flexors
Warm-up
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
2 mile run (Time)
2 mile run for time
WOD
8/12/2015 (Time)
21-15-9
Overhead Squats
Burpees
Scaled: Front Squats and burpees
RX: 95/75
RX+: 115/85
Out’s
Foam Roll or Stretch
-Quads
-Calves
-Hips
Superhero Training
Skill/Strength
Working with lightweights on movements you are not great at. The point of this is to develop proper muscle memory patterns.
THIS IS NOTHING FOR WEIGHT OR MAX EFFORT!
Yoga/Mobility
Attend Yoga Class.
Yoga Class is basically a class dedicated to mobility, flexibility, and stability through out your body. If you DO NOT have good-great mobility, flexibility, and stability through out your body then you risk for injury increases.
If you are thinking of skipping yoga because you think, “I don’t have that bad of issues,” or “I stretched earlier.”
Remember that Mobility, Flexibility, and Stability are all equally important aspects to an injury/pain free life and athlete.
Ask yourself this, “Can I do all CrossFit movements without any mobility, flexibility, or stability problems/issues?”
If the answer is, “No, I cant do everything without mobility issues” then go to yoga.
If the answer is, “Yes I can do everything with no mobility issues” then stop fibbing and I’ll see you at Yoga.