Fitness Heroics – CrossFit Epically Awesome
In’s
3×15 Glute Extensions
Yoga/Mobility
Pigeon Pose
Warm-up
Warm-up (No Measure)
Row 300 meters
THEN…
2 Rounds
10 Reverse Lunges
10 Jump Squats
10 Push-ups
10 KB Stiff Leg Deadlifts
10 KB Swings OH
Skill/Strength
Deadlift (3×5)
overhand, no hookgrip, no chalk
WOD
Metcon (AMRAP – Reps)
5 Minutes of:
7 Deadlifts, 155/105
7 Burpees
Then 5 Minutes of:
Turkish Get-ups, 44-45/25-26
Then 5 Minutes of:
7 Handstand Push-ups
7 DB Snatches, 44-45/25-26
Then 5 Minutes of:
Row for Calories
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Spec Ops Training
Mental note
Super Set following exercises together
1. Stiff Leg Deadlifts / Glute Ham Developers
2. Weighted Lunges / Iron Mikes
3. Strict Leg Raise / Flutter Kicks (4 Count)
Stiff Leg Deadlifts (3×20)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
Glute-Ham Raises (3xME)
Record how many you come all the way up.
Back Rack Lunge (3×16 (8 Per Side))
Strict Toes-To-Bar (3×8)
vary the range of motion to hit 8 reps. Make it hard as hell. This is where you improve your sit-ups.
Flutter Kicks (3×30)
4 Count