Fitness Heroics – CrossFit Epically Awesome
In’s
5 minutes of jump rope
Yoga/Mobility
-Pec Minor
-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
100 deficit push-ups (Time)
100 Deficit Push-ups for time
Scaled: 10lb plates under hands or ring push-ups
RX: 25 lb plate under each hand
WOD
7/22/2015 (AMRAP – Rounds and Reps)
Death By EMOM (Every Minute On the Minute)
Hang Power Cleans (HPC)
Burpees
Scaled: any weight. Ker flops
RX: 135/95. Ker Flops
RX+: 145/105. Ker Flops
0 min – 1 min
NOTHING
1min – 2 min
1 HPC
1 Burpee
2 min – 3 min
2 HPC
2 Burpees
3 min – 4 min
3 HPC
4 Burpees
ETC. until failure or death occurs, either way.
Out’s
2 Minutes of sit-ups (AMRAP – Reps)
2 Minutes of Max Effort of Sit-ups.
Superhero Training
Why so serious?
Yoga/Mobility
Cause I’m fudging Batman.
-Quads
-Calves
OLY/Power
Bench Press (3 Sets of 3 Reps @ 85-90% 1 RM)
Gymnastics
30 Muscle-ups (Time)
30 Muscle-ups for time
Bar or RIngs. Note which you did.
Metcon
7/22 SUPERHERO (Time)
7 Rounds for time
11 Squat Snatch, 95/75
200 meter Row
11 Rings Dips