Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Quad Smash or Stretch. Mandi’s Request

Run 400m

Nordic Hamstring Curls 2×10

Warm-up

Warm Up Deadlifts (No Measure)

2 Rounds

6 Burpees

12 Stiff Leg Deads

12 Regular Dead lifts

12 Good morning

Skill/Strength

Deadlift (3×8)

WOD

Metcon (Time)

4 rounds for time of:

15 dips (ring or box)

30 weighted sit-ups

Run 400 meters

RX+: muscle up to start dips

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Chesty Stretchy

Warm-up

Bench Warm Up (No Measure)

2 Rounds

10 KB Swings

10 DB/KB Hang Cleans Left Arm

10 Press Left Arm

10 DB/KB Hang Cleans Right Arm

10 Press Right Arm

10 Clean and Press Left Arm

10 Clean and Press RIght Arm

Skill/Strength

Bench Press (3×8)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating

Scaled:

10 Push-ups

20-calories

30 Air Squats

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

2 minuted Foam Roll Lats

1 Minute each side of Overhead Stability w/ KB/DB

Warm-up

6 min Overhead Squat AMRAP (No Measure)

6 minutes of

– 25 Single Jumps

– 5 Overhead Squat

– 5 Snatch Balance

– 5 Air Squats

WOD

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Scaled is Cut in half.

2 Rounds

300 Singles

25 OH Squats

25 Pull-ups

1/2 Mile Run

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Roll Glutes and Calves

Warm-up

Its Cardio time!!!!

10 min Cardio Warmup (No Measure)

Row/Run/Jump Rope for 10 minutes

Skill/Strength

15 Minutes working on double unders

3 min ME Double Unders (AMRAP – Reps)

3 Minutes for Max Effort Double Unders

WOD

Cardio (AMRAP – Rounds and Reps)

18 Minute AMRAP

15 – Calorie Row

30 – Double Unders

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Hamstrings, Glutes, Quads, Lats

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Lunges w/ PVC

Sit-ups

Plank 1 Minute

Push-ups

Active Shoulders

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

Skill/Strength

2k Row (Time)

Max Effort 2k Row
If time allows

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

https://app.romwod.com/workout/spot-on

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

Running High Knees

Side-2-Side Lunges

Overhead Squats

Torso Twists

Repeat

WOD

Beach Body Thursday. Workouts will be written on the whiteboard 🙂