Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Upright Titanic Full Nelson!!!!!! 2 minutes per partner.

Take turns being Jack and Rose

Warm-up

Gymnastics Warm-up (No Measure)

1 Minute Intervals

-Narrow Stance Air Squats

-Inch Worm Push ups

-Hollow Body Hold

-Lunges

-Inch Worm into Down Dog

-High Knees

Skill/Strength

500 Double Unders (Time)

500 Double Unders for time

OR

1,500 Single Jumps

10 Minute Time Cap

WOD

Metcon (Time)

50 Muscle-ups for time

Scaled:

100 Pull-ups

100 Push-ups

Scale however needed

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Saddle Pose for 4 minutes *Gasp*

You do not have to lay all the way down. Just sitting on your heels is plenty…at least for Grant it is

oh god! Is that woman ok??? Someone go check her pulse. I think she was hit by a car!

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Grip Push Press

5 Power Snatch

Skill/Strength

Close Grip Bench Press (3×5)

Hands inside shoulder width.

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

10 Power Snatch, 95/75

10 Burpees
Yes I know there is two days of burpees in a row. Suck it up and do it. I am preparing you for when you are old and this gets hard.

Superhero Training

Paused Front Squat (3×5)

Clean (3×3)

Fitness Heroics – CrossFit Epically Awesome

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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

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:

21 Thruster, 45# /35#

21 Bar Facing Burpees

18 Thruster, 45# /35#

18 Bar Facing Burpees

15 Thruster, 45# /35#

15 Bar Facing Burpees

12 Thruster, 45# /35#

12 Bar Facing Burpees

9 Thruster, 45# /35#

9 Bar Facing Burpees

6 Thruster, 45# /35#

6 Bar Facing Burpees

3 Thruster, 45# /35#

3 Bar Facing Burpees

Yoga/Mobility

https://romwod.com/workout/heavy-breathing/

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Bound Dragon Pose – 4 minutes each side…. Swole and Flexy

Bound Dragon….ROAR

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

WOD

5k Row (Time)

Max Effort 5k Row
Someone just beat Lloyd and then someone beat that someone who beat Lloyd to regain Lloyds Honor…Katie. Time to step up.

Skill/Strength

Shoulder Press (3×5)

3 Sets heavy. Not all sets have to be the same weight.

Superhero Training

Snatch (3×5)

3 Sets heavy. Not all sets have to be the same weight.

Overhead Pause Squats (3×5)

2 Second Pause at bottom of the squat
3 Sets heavy. Not all sets have to be the same weight.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Chesticle Stretch

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

Push-ups (3xME)

Put total number in as 1 set and list each set in comments.

90 second – 120 Second Rest Between Sets

WOD

12/27/2016 (DL/MU/CL) (AMRAP – Rounds and Reps)

20 Minute AMRAP

9 Deadlifts, 245/155

8 Muscle-ups

9 Cleans, 155/105

Scaled:

9 Deadlifts

8 Mod Pull-ups

8 Push-ups

9 Cleans

Any appropriate weight 🙂

Superhero Training

Use whatever scale you like to make your sets of 8-12 as hard as possible. This should be a major struggle. If you can do 3 sets of 8-12 at Bodyweight then add weight 🙂 Strength time.

Pull-ups (3×8-12)

Weighted Pull-ups (3×8)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Upright Titanic Full Nelson

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

Skill/Strength

Bench Press (5×5)

5 Sets heavy. Do not have to be the same weight.

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Superhero Training

Back Squat (5×5)

5 Sets heavy. Do not have to be the same weight.

Deadlift (1×5)