Fitness Heroics – CrossFit Epically Awesome
In’s
30 OH squat with bands: Loop bands under feet and press into an OH squat position to do the squats !
Yoga/Mobility
Foam roll lats
Warm-up
OHS 8 AMSAP (No Measure)
8 Minute AMSAP
(As Many Stretches As Possible)
with a PVC Pipe or Band
10 Back Squats
10 Wide Grip Press
10 Pass Throughs
10 Overhead Squats
Skill/Strength
12/16/15 OH squat Skill (Time)
100 OH squats for time
(From the rack)
Rx:85/65
Rx+:95/75
WOD #1
12/16/15 wod 1 (AMRAP – Reps)
Tabata Kettlebell swings !
20 sec of work with 10 sec of rest 8 rounds
Kettlebell swings eye level
Rx:53/35
Rx+:62/44
only score lowest number of reps completed. rest 3 mins before wod 2
WOD #2
12/16/15 WOD 2 (AMRAP – Rounds and Reps)
12 Min AMRAP
200 M run
10 alternating arm snatches (KB or DB)
8 Pull ups
6 (3/arm) single arm high pulls (KB or DB)
Rx:53/35
Rx+ 62/44; no scale on pull ups
Out’s
accumulate 3 mins bottom of the squat hold
Superhero Training
Yoga/Mobility
lats/chest with band
Skill/Strength
Behind the Neck Press (3 x 8)
Gymnastics
False Grip Pull-Ups (3 x ME)
Must maintain a false grip thru Max Effort Pull-ups.
WOD
12/16/15 SH (Time)
For time
500 M row
21 Push press
500 M row
18 Push press
500 M row
15 push press
Row 500 M
12 Push press
Rx:135/95
Rx+:155/ 105