Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Athletes Choice:

Dragon Pose

Pidgeon Pose

Front Rack, behind the neck

Warm-up

Clean and Jerk warm up (No Measure)

3 Rounds w/ empty bar

-8 Clean Pulls

-8 Front Squats

-8 Squat Cleans

-8 Strict Press

-8 Push Press

-8 Jerks *push or split*

-8 Squat Clean and Jerk

Skill/Strength

Clean Pull (1×3)

You can drop each rep.

Work up to 110% of Clean 1 rep. Focus on full extension.

Paused Front Squat (3×5 @ 110% of Clean 1 Rep Max)

Keep Glutes engaged at bottom of squat. Elbows high. Picture perfect catch position.

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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Yoga/Mobility

Foam Roll Lats/Triceps

Warm-up

Clean complex warmup (No Measure)

3 rounds

-3 burpees over the barbell

-3 deadlift with high pull

-3 power cleans

-3 front squats

-3 jerks

Skill/Strength

Strategize with partner

WOD

10/20/15 (Time)

Partner WOD

Complete 5 rounds. One person working at a time. Split up however you want to do it. One bar is used between partners.

Start with 50 Burpees between partners

then….

5 rounds

30 deadlifts

24 hang cleans

18 front squats

12 push jerks

Rx:105/75

Rx+:115/85

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Yoga/Mobility

https://romwod.com/workout/five-pigeons/

Warm-up

6 min Press warm up (No Measure)

6 minutes of

-200m Run

-10 banded face pull aparts

-5 strict press with Band

-5 push press with Band

-5 push jerks with Band

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

Foam Roll Calves

Warm-up

Warm up 6 (No Measure)

2 Rounds

Run to racetrack

Inchworm (length of rig)

Power Skip back

WOD

CrossFit Games Triple 3 (Time)

Scaled:

Row 1,500 meters

300 Single Jumps

Run 1.5 miles

RX:

Row 3,000 meters

300 Double Unders OR 900 Single Jumps

Run 3 miles
oh gawd….I think i just threw up in my mouth….Yep, yes I did. It tastes like old nachos…

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Dragon pose

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

Skill/Strength

If you have doubles go for 300. If you dont have doubles yet use this time to work on them. NO SINGLES.

8 Minute cap.

300 Double Unders (Time)

300 Double Unders for time

WOD

Alex Viola (AMRAP – Rounds and Reps)

25 Min AMRAP

3,6,9,12,15,18, 2, etc.

Thrusters

Pull-ups

OTB Burpees

RX: 95/75

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Overhead stability with KB, bottom side up.

THEN…

5 minutes to stretch whatevers is tight.

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

ALL THE WEIGHTS!!!!

This is all we are doing today.

Best be givin Maximum Effort.

Go lift some heavy @$$ $h!t

Total Ginge (Total Weight)

Metcon

If you have not done Snatches at least 4 times for heavy weight, today you will be doing a 100 Cal row for time 🙂