Fitness Heroics – CrossFit Epically Awesome
In’s
3×8 Pull-ups
OR
3×5 Muscle-ups
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
Skill/Strength
If you do not have double unders, you will work on DU’s with the coach.
If you can do DU’s you will do the Jump N’ Rope Challenge. If you can do both record it! you can get a free jump rope every year for life from Jump N’ Rope.
Jump N’ Rope Challenge x3 (Time)
3 Attempts at given rep scheme below. Record ONLY your BEST time.
100 Alternating steps (doing one step with each foot = 1 rep)
100 Double Unders
WOD
Do not rush your lifts. Work up in weight and keep you core tight with the weight overhead.
Can you hang? (Total Weight)
Try to allow for about 20 minutes for all lifts.
Superhero Training
Squat Snatch (5×3)
Overhead Pause Squats (3×5)
2 Second Pause at bottom of the squat