Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 GHD Sit-ups
Yoga/Mobility
4 minutes of agony
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
Shoulder Press (4×4)
WOD
New Year, New Fran (AMRAP – Rounds and Reps)
12 minute AMRAP
(As Many Round and/or Rep As Possible)
Scaled:
10 Thrusters, any weight that is appropriate
10 Ring Rows or any modification of pull-ups
RX:
10 Thrusters, 95/65
10 Pull-ups
RX+:
10 Thrusters 105/75
10 Chest-2-Bar
Spec Ops Training
Bent Over Row (3×10)
Reverse DB FLyes (3×15)
Bend over to parallel w/ flatr back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
RX+: on GHD Glute extension style.
Ring Rows (3xME)
GHD Crunches (3×20)
DB Bicep Curls (3×10)
self explanatory.
Mental note
Wake up, get into the gym and put in the work. You have less time to prepare for selection than you think.