Fitness Heroics – CrossFit
In’s
30 Box Jumps
Yoga/Mobility
Couch Stretch
Roll Lats
Warm-up
Burgener Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
Skill/Strength
Clean (1 Rep Max)
WOD
6/29/2015 (AMRAP – Rounds and Reps)
9 Min E90SOS
(Every 90 Seconds on the Second)
1 Clean
4 Front Squats
On the 9th minute go for Max Effort Fr. Squats W/O dropping the bar.
RX: 85-90% of 1 RM
RX+: 85-90% of 1 RM, Must Squat Clean
Out’s
30 Pull-ups
Superhero Training
Do you have what it takes?
Yoga/Mobility
-Chest
-Shoulder
OLY/Power
Behind The Neck Jerk (3×6)
Gymnastics
Pull-up strength progression (3 Sets)
All Strict Pull-ups
5 Chin above the bar
5 Chest to bar
5 Explosive Pull-ups (releasing hands from bar at top and re gripping)
5 Clapping Pull-ups
5 Strict Bar Muscle-ups
25 reps total
3 Sets to see how far you can get in the progression
Metcon
Superhero 6/29/2015 (Time)
16 Minute EMOM
Even: 10 KB Clean and Press, 62/44
Odd: 10 KB Swings