Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Twisted Cross

-3 Minutes each side

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

Bar War Spins

Skill/Strength

Weighted Pull-ups (3×8)

If you can do 3×8 at bodyweight strict, add weight.

All Strict Pull-ups.

Pull-ups (3x Max Effort)

Planks ME (3x Max Effort. 1 Second = 1 rep)

3 Sets of Max Effort Planks High or Low.

RX+: TRX Straps or Rings

WOD

12/8/2014 (Time)

5 Rounds for time:

10 Handstand Push-ups

15 Close Grip Push-ups

OR

5 Rounds for time:

10 Strict Press

15 Incline Ring Push-ups

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Yoga/Mobility

Couch Stretch

-3 Minutes

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

WOD

Metcon (Time)

3 Rounds for time

50 Cal Row

150 Du’s

50 Lunges

Skill/Strength

Bench Press (5×5)

Sets do not have to be the same weight…Kevin…You’re welcome. No Fractional plates either!

Superhero Training

Deadlift (1×5)

Back Squat (3×5)

Sets do not have to be same weight.

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Yoga/Mobility

Upright Titanic Full Nelson

2 Minutes

Warm-up

Warm-up (No Measure)

3 Rounds of 10 reps w/ PVC

1. Pass thru’s

2. Front Squats

3. Thrusters

4. Overhead Lunges

Skill/Strength

Pull-ups (3x ME)

Kipping or Butterfly

WOD

Metcon (Time)

2 Rounds for time:

1000m Row

100 Squats

80 Dips

60 Sit-ups

400m Run

OR

RX+:

1000m Row

100 Pistols

80 Ring Dips

60 Knees-2-Elbows

400m weighted run, 35/26

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Yoga/Mobility

3 minutes

Warm-up

Warm-up (No Measure)

3 Rounds of 10 reps w/ PVC

1. Pass thru’s

2. Front Squats

3. Thrusters

4. Overhead Lunges

Skill/Strength

Front Squat (3×5)

WOD

15m/Gym/Met/Couplet (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 HSPU, 45lb Def.

200 meter run

Superhero Training

Split Jerk (3×5)

Squat Clean (3×5)

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. High knees RX+: Hold arms out to the side

4. KB Swings

Repeat

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Yoga/Mobility

https://romwod.com/workout/70-6-all-in-all/

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Twisted Cross w/ Arm at 90

-3 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

Overhead Squat (3×5)

WOD

1/11/2017 (Time)

10-16-22

Shoulder-to-Overhead, 135/95

Alt. 1 Hand KB Swings, 53/35

RX+: 155/100, 62/44

Superhero Training

Push Press (3×5)

Squat Snatch (3×5)