Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 GHD Sit-ups
Yoga/Mobility
Pigeon Pose
Warm-up
Warm-up (No Measure)
5 Minute AMRAP
20 Jump Rope
8 DB Snatch
8 Burpees
8 Air Squats
WOD
4/28/2017 (Time)
For time:
100 dumbbell snatches, 50/35
80 cal row
60 burpees
40 muscle-ups
OR 40 Pull-ups and 40 Push-ups
Spec Ops Training
OK gang, Day 1 is over. Nice work but that was just to see where you are at. We will be doing that EXACT same PAST Test every month to make sure everyone is progressing in the right direction.
Time for Day 2, time to make you strong. for the first couple of weeks you will be feeling out your form and how heavy you can go. Start where you are comfortable or lighter than that. When in doubt of how much weight to use, start lighter than you think you need to.
Get the training in. Hooyah Never Quit.
Mental note
A large part of why people quit selection or the pipeline is fear. Just remember this is going to hurt…a lot but it will not kill you. When you are tired and don’t want to keep going, that is the EXACT moment you need to push harder.
Second largest part of why people quit or leave the pipeline is, no surprise, INJURY!!!! So you will routinely see stretching and stability drills that I highly recommend you do. The goal of this programming is to make you as close to bullet proof as possible. You need to be flexible as a cougar, agile as an antelope, strong as fuck, fast as hell, and joints that make a physical therapist weep with joy. DO NOT underestimate the value and massive importance of Flexibility and Stability drills.
Yoga/Mobility
Calf Foam Roll (3 Minutes each side)
3×12 External Rotator cuff drills w/ a Theraband
Shoulder Press (3×8)
Bench Press (3×8)
DB Chest Flyes (3×12)
Planks ME (3xME)
3 Sets of Max Effort Planks High or Low.
RX+: TRX Straps or Rings