Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Twisted Cross

-3 Minutes each side

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

Skill/Strength

If you struggle with pull-ups do the Max Effort on a scale.

If you are good at strict pull-ups do weighted pull-ups

Either one you do super set it with side planks. REQUIRED.

Weighted Pull-ups (3×8)

Pull-ups (3x Max Effort)

Side Planks (3x ME. Every Second = 1 rep)

WOD

Metcon (Time)

4 Rounds for Time

20 Box Jumps, 24/20

30 Wall Ball, 20/14

10 Pull-ups or RX+: 5 Muscle-ups

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Yoga/Mobility

Dragon Pose

-4 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

WOD

12 Minute Cap.

Complete Diane as fast as possible. Then with the remainder of your time do as many push-ups as possible.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Push-ups

Skill/Strength

Back Squat (5×5)

Superhero Training

Deadlift (1×5)

Bench Press (5×5)

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Yoga/Mobility

Foam Roll Lats – 4 minutes each side

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

5 Burpees over bar

WOD

Metcon (Time)

45 Reps of Thrusters, 95/75

45 Reps of Pull-ups

You may break up the reps however you like.

Skill/Strength

Ring Rows (3xME)

FALSE GRIP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Single Leg Forward Fold

I don’t know how it’s possible either….

Warm-up

dynamic clean warmup (No Measure)

Using an empty bar

2 rounds

-3 down/finish (jump and shrug)

-3 down/finish high pulls – elbows high and outside

-3 Hang Power Cleans

-3 Hang Squat Cleans

WOD

Row Intervals #1 (Time)

Row 250 meters

Rest 60 seconds

Row 500 meters

Rest 60 Seconds

Row 1000 meters

Rest 60 Seconds

Row 500 meters

Rest 60 Seconds

Row 250 meters
Janet! Gawd help you if you stop before you finish or get off the rower!!! I don’t know what I will do…hahaha Yeah I do, I’ll just make you do it anyway 🙂

FRIENDSHIP!!!!!

Skill/Strength

Squat Clean (3×5)

You may drop the bar between sets.

Superhero Training

Split Jerk (3×5)

PERFECT FORM

Front Squat (3×5)

Its not pause squats…you’re welcome…again

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Lats

Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. Run in a circle like an excited puppy

4. KB Swings

Repeat
See video for reference:

https://www.youtube.com/watch?v=VRq11aaA-_A

Skill/Strength

10 Minutes to work on Double Unders or Alt Foot Jump Rope.

Challenge:

200 Alt Foot Jump Rope – 1 minute

100 Double Unders unbroken

WOD

Metcon (AMRAP – Rounds and Reps)

Row Cindy Row

20 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Squats

20 Pull on Rower

Score: Rounds + Reps/Cals

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Upright Titanic Full Nelson 2 Minutes

AND

Seated Splits 4 minutes each side

Warm-up

Sntach Warm up (No Measure)

2 rounds

-5 snatch pulls

-5 muscle snatches

-5 hang power snatches

-5 snatch balances

-5 hang squat snatches

WOD

Total Ginge (Total Weight)

Superhero Training

Deadlift (1×5)

Bench Press (5×5)

Back Squat (5×5)