Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Calf Mobility

Warm-up

Warm Up Deadlifts (No Measure)

2 Rounds

400m Run

12 Stiff Leg Deads

12 Regular Dead lifts

12 Good morning

Skill/Strength

1-Mile Run (Time)

Max Effort 1-Mile Run
15 Minute Cap

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

200m Single Arm Plate Pinch Farmers Carry, 25/15

10 KB Swings, 70/53

10 Alt DB/KB Snatches 45-50/35

10 Single Arm DB/KB Thrusters 45-50/35

Superhero Training

1/2 mile sprints (Time)

3 Rounds

Sprint 1/2 mile

Rest 1:1

RX+: 2:1 Rest Ratio (You get half the rest)

Record total time, including rest.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Bent Over Rotations

3×15 per side

Warm-up

Bench Warm Up (No Measure)

2 Rounds

400m Run

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)

Do not have to be at the same weight.

WOD

Metcon (AMRAP – Reps)

3 Rounds for Reps

3 Minutes of Burpees w/ 1 DB

3 Minute Rest

RX: 45-50/35

Scaled: Burpees

Superhero Training

Back Squat (3×8)

Deadlift (1×8)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Burpees for 2 minutes then Banded Lat Stretch.

Warm-up

Warm-up (No Measure)

WIth a KB or DB complete 3 Rounds:

10 Right arm DL w/ High Pull

10 Left arm DL w/ High Pull

10 Right Arm Push Press

10 Left Arm Push Press

10 Right Arm Sq Cleans

10 Left Arm Squat Cleans

Run 200 m w/ weight

WOD

Metcon (Time)

5 rounds for time of:

12 left-arm Dumbbell snatches, 40-50/35

12 right-arm Dumbbell snatches, 40-50/35

200-m Run (no weight)

250-m Row

Rest 2 minutes

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Active Banded Hamstrings

Warm-up

Warm Up Deadlifts (No Measure)

2 Rounds

400m Run

12 Stiff Leg Deads

12 Regular Dead lifts

12 Good morning

Skill/Strength

Deadlift (1 Rep Max)

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Superhero Training

https://romwod.com/workout/the-key/

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Grip Push Press

5 Power Snatch

WOD

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Yoga/Mobility

https://romwod.com/workout/lazy-pigeon/

Superhero Training

Yes there is a second one for Superhero Training.

https://romwod.com/workout/thunderbird/

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Active Banded Lat Stretch

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Active Shoulders

WOD #1

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

WOD #2

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Superhero Training

https://romwod.com/workout/small-things-add/