Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Upright titanic Full Nelson

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ bar

3 Snatch Pulls

3 Hang Power Snatches

3 OH squat

3 Squat Snatches

Skill/Strength

Supersets

Side Planks (3xME)

Pull-ups (3xME)

Ghetto Rig Pulldowns

It’s ghetto and it’s pulldowns with rings.

WOD

Metcon (AMRAP – Reps)

12 Minute EMOM

4 – Hang Squat Snatches

Superhero Training

Death Run (Time)

6 Rounds for time

25 Burpees

Run to Bob Sikes and Back

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Good mornings

3×15

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

Skill/Strength

Deadlift (1×5)

WOD

Shoulder Kryptonite (AMRAP – Rounds and Reps)

14 Minute AMRAP

400 M Farmers Plate Carry, 25/15

40 Strict HSPU

100 Double Unders

40 Strict Pull-ups

400 M Farmers Plate Carry, 25/15

Superhero Training

Back Squat (3×5)

Bench Press (3×5)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Roll Calves

-2 minutes each side

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

WOD

The Double Duece (Time)

RX:

2000m Row

50 Sit-ups

200 Double Unders

50 Sit-ups

2 mile run

RX+:

2000m Row

50 Toes-2-bar

200 Double Unders

50 Toes-2-bar

2 mile run

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Yoga/Mobility

Banded Hamstrings

-2 minutes each side

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

Skill/Strength

Squat Clean (3×5)

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.

Superhero Training

Front Squat (3×5)

Split Jerk (3×5)

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

Clean and Jerk warm up (No Measure)

2 Rounds w/ empty bar

-8 Clean Pulls

-8 Front Squats

-8 Strict Press

-8 Push Press

-8 Squat Clean and Jerk

30 Second Plank

WOD #1

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
REST 4 Minutes then start next WOD

WOD #2

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
100/65

Yoga/Mobility

https://romwod.com/workout/four-on-the-floor-2/

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Yoga/Mobility

KB hold overhead. Bottom of KB up.

-2 Minutes each side

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– 7 Air Squats

– 7 Snatch pulls

– 7 Power snatches

– 7 OH squats

– 7 snatch balances

– 7 squat snatch

Skill/Strength

Squat Snatch (3×5)

WOD

100 Burpee EMOM (Time)

100 Bar Facing Burpees

WITH EMOM

3 Touch and Go Power Cleans, 135/95

Superhero Training

Overhead Squat (3×5)

Push Press (3×5)