Fitness Heroics – CrossFit Epically Awesome
In’s
glute activation with bands
Yoga/Mobility
1 min of side to side lunges
1 min of bottom of the squat hold
Warm-up
5 Min Interval #1 (No Measure)
1 min straight leg toe touches
1 min forward alt. lunges
1 min plank climbers with push up
1 min sit ups
1 min jump tucks
Weightlifting
Reverse Lunges (3 x 8/ leg)
With the bar on your back. Perform a reverse lunge with your right leg and do all reps designated, followed by doing the same with your left leg.
WOD
12/04/15 (Time)
3 Rounds For time
10 Deadlift
10 Wallballs
10 OH Hold Reverse Lunges ( R=1) Use wall ball
50 DU or 150 Singles
Rx:185/135; 20/14; singles or DU
Rx+:225/155; 20/14; DU
Out’s
stretch glutes
Superhero Training
Yoga/Mobility
Glute activation with band
Skill/Strength
Weightlifting
Good Mornings (3 x 8 )
Gymnastics
100 Pistols (Time)
100 Pistols for time (50 Each leg)
Rx: No modification
WOD
12/04/15 SH (AMRAP – Rounds and Reps)
12 Min AMRAP
5 back squat
10 alternating leg pistols
15 pull ups
Rx:155/105; pistol progressions; scaled pull ups
Rx+:185/135; pistols; pull ups