Fitness Heroics – CrossFit Epically Awesome
In’s
GHD Sit-ups 3×30
Yoga/Mobility
Couch Stretch
Warm-up
Warm-up (No Measure)
Run 400m
THEN…
2 Rounds
10 Step-ups w/ KB/DB
10 Goblet Squats
10 Squat Clean & Press
Skill/Strength
Push-ups (3xME)
Not allowed to sag or pike (down dog)
WOD
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
15 Batman Box Jumps, 24/20
200m Walking Barbell Lunge, 45/35
12 Pistols
Spec Ops Training
Mental note
Workout Flow
1. Pull-up EMOM
2. Reverse Flyes / Bent Over Row superset
3. Front Levers
4. Windshield Wipers / Torso Twists superset
100 Pull-up EMOM (AMRAP – Reps)
Infinite EMOM
Every minute do Max Effort Strict Pull-ups until you fail. Repeat until you reach your desired goal.
Skill Level
Beginner – 50
Noob – 55
Not so noob – 60
Intermediate – 65
Not bad…for a wuss – 70
Seriously? is that is? – 80
Now we are getting somewhere – 90
BAMF – 100 (bitches be flocking)
Put your rounds in the comments
Reverse DB FLyes (3×15)
Bend over to parallel w/ flat 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.
perform them on the GHD.
Bent Over Row (3×8)
Barbell for this strength cycle.
Front Levers Raises (3×5)
RX:
https://www.youtube.com/watch?v=UJpP-PPsPRw
Scaled:
https://www.youtube.com/watch?v=6fkwhX1OVs4
Windshield Wipers (3×20)
Left + Right = 1 Rep
RX:
https://www.youtube.com/watch?v=Fuccu9GFO6g
RX+:
https://www.youtube.com/watch?v=fJBkAegr-cM
Torso Twists (3×20)
Left + Right = 1 Rep