Fitness Heroics – CrossFit
Yoga/Mobility
-Triangle
-Reverse Triangle
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
Weightlifting
Hang Clean Complex (6×3)
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat
OR
Deadlift w/ High Pull (5×10)
From ground to collar bones
WOD
Dead Push-ups (AMRAP – Rounds and Reps)
An ascending ladder EMOM (every minute on the minute)
Scaled:
Deadlifts, 45%-55% 1 RM
Modified Push-ups
RX:
Deadlifts, 45%-55% 1 RM
Push-ups
RX+:
Deadlifts, 45%-55% 1 RM
Hand Release Push-ups
FIRST MINUTE
1 Deadlift
1 Push-ups
SECOND MINUTE
2 Deadlifts
2 Push-ups
THIRD MINUTE
3 Deadlifts
3 Push-ups
Etc.
…
Continuing the pattern until you can no longer complete the reps inside the minute.
Cash Out
100 Air Squats (Time)
100 Air Squats for time