Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Prep for 16.4
https://romwod.com/workout/16-4/
Warm-up
BW General Warm up (No Measure)
1 min of each
-Forward lunges
-Inch Worm Pushups
-Burpees
-Air squats
-Jump Squats
WOD
Row can be substituted with a 600m Run
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
Superhero Training
Gymnastics
Rx’d work:
5x20sec frog tand holds – try straight arm (working balance on hands)
accumulate 2 minute handstand hold – belly to wall
2×30 shifts from right to left – back to wall**
4min – tabata hollow rocks (in straight/hollow body position)
Scaled work:
5x20sec frogstand holds – bent arm (working balance on hands)
accumulate 2min of handstand hold with one leg on box and one leg in air straight up
2×30 shifts from right to left side – legs on box**
4min – tabata hollow rocks (in tuck position)
**work slow, making sure you shift weight over the dominant shoulder
Frog Stand Holds:
https://www.youtube.com/watch?v=kKVJuYVhL1U
Hollow Rocks:
https://www.youtube.com/watch?v=tMIFnRAgUdo