Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

PVC – 20 x Passthroughs and 20 OHS

Yoga/Mobility

front raise to press with band x 1 min

stretch chest / shoulders with bar 2 min

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

Weightlifting

Overhead Squat (3 x 5)

try working to 85% of 1 RM

WOD

12/9/15 (Time)

Partner WOD

In teams of 2 complete :

40 OHS

40 Box Jumps

400 M run together

40 Box Jumps

40 OHS

Rx:95/75

Rx+:115/85

Out’s

stretch lats and glutes

Superhero Training

Yoga/Mobility

shoulders with band

Skill/Strength

Weightlifting

Squat Snatch (3 x 2)

Use your Clean grip !

Gymnastics

Dips (3 x ME )

RING DIPS

WOD

12/9/15 SH (Time)

3 rounds for time

7 snatches (reg grip)

14 Box Jumps

21 Toes to bar

Rx:95/75; 24″/20″

Rx+:135/95; 30″/24″

Fitness Heroics – CrossFit Epically Awesome

In’s

30 cleans with the bar

Yoga/Mobility

quad smash

Warm-up

Ginger Clean and Jerk Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

6. Squat Clean and Press

7. Squat Clean and Push Press

8. Squat Clean and Jerk

Weightlifting

Clean (1 x 1 )

Find new 1 RM

WOD

12/8/15 (AMRAP – Rounds and Reps)

14 Min ETMOM

1 power clean, 1 hang squat clean, 1 front squat

*weight increases each round*

Rx: 60% of today’s 1 RM

Rx+: 70% of today’s 1 RM

Out’s

bar stretch for shoulders

Superhero Training

Yoga/Mobility

couch stretch

Weightlifting

Snatch Complex (3 x 1 )

1 Rep=

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 High Hang Squat Snatch
Try 85%-90% of 1 RM

Gymnastics

Chest-To-Bar Pull-ups (3 x ME)

WOD

GI Jane (Time)

100 Burpee Pull-ups for time

Scaled: Burpee and jumping pull-ups

RX: Burpee and jump into a pull-up

RX+: Burpee Muscle-ups

Fitness Heroics – CrossFit Epically Awesome

In’s

3 x 12 jump squats

Yoga/Mobility

1 min x walk with band for glute activation 30 sec to right, 30 sec to left

1 min split stretch

Leg Warm up (No Measure)

6 Min Warm up

10 goblet squats with KB

10 side to side lunges with KB

10 stiff leg deadlifts with KB

30 sec bottom of the squat hold (no weight)

Skill/Strength

Weightlifting

Back Squat (5 x 5 1 sec pause at bottom )

70% of 1 RM

WOD

12/7/15 (Time)

For time

20 Back Squats

30 KB swings (eye level)

100 DU or 300 Singles

30 KB swings (eye level)

20 Back Squats

Rx:40% 1RM; 53/35

Rx+: 50 % 1 RM ;62/44

Out’s

3 x 10 box jump rebound practice

Superhero Training

Skill/Strength

Weightlifting

OH Forward Lunges (3 x 8 /leg)

Gymnastics

Inverted Ring Rows (3 x ME)

WOD

12/07/15 SH (AMRAP – Rounds and Reps)

12 Min EMOM

Even: 15 Wall Balls

Odd: 12 Burpees

Rx:20/14

Rx+:20/14 Reverse wall ball

Fitness Heroics – CrossFit Epically Awesome

In’s

Practice beat swing for kip with bands. 3 x 10 swings. Forward and backward is 1 rep

Yoga/Mobility

lats with band

Warm-up

5 min Kipp warm up (No Measure)

5 Minutes of

Inch worm down gym

10 Superman Lifts

10 Hollow body lifts

Skill/Strength

Gymnastics

12/05/15 Skill (AMRAP – Reps)

2 mins of work with 1 Min of rest for 3 rounds

pull ups

Rx: any scale

Rx+: kipp, strict, butterfly, chest-2-bar
keep a count of all the reps and add the three rounds together at the end for your score.

WOD

12/05/15 (Time)

3 rounds for time

10 Box jumps

10 Push press

10 Lunges

10 sit ups

10 burpee

10 cleans

Rx:24’/20″; 95/75

Rx+: 30″/24″; 115/85

Out’s

1 min plank hold for 3 rounds

Superhero Training

Yoga/Mobility

roll upper back with roller

Skill/Strength

Weightlifting

Kettle-Bell Press (3 x 8)

Using a single Kettle-bell, perform the designated number of reps per each side.
Strict press

Gymnastics

Strict Toes-To-Bar (3 x ME)

WOD

12/05/15 SH (Time)

3 Rounds for time

15 KB thrusters

10 T-2-Bar

15 Cal row

Rx: 53/35

Rx+: 62/44

Fitness Heroics – CrossFit Epically Awesome

In’s

glute activation with bands

Yoga/Mobility

1 min of side to side lunges

1 min of bottom of the squat hold

Warm-up

5 Min Interval #1 (No Measure)

1 min straight leg toe touches

1 min forward alt. lunges

1 min plank climbers with push up

1 min sit ups

1 min jump tucks

Weightlifting

Reverse Lunges (3 x 8/ leg)

With the bar on your back. Perform a reverse lunge with your right leg and do all reps designated, followed by doing the same with your left leg.

WOD

12/04/15 (Time)

3 Rounds For time

10 Deadlift

10 Wallballs

10 OH Hold Reverse Lunges ( R=1) Use wall ball

50 DU or 150 Singles

Rx:185/135; 20/14; singles or DU

Rx+:225/155; 20/14; DU

Out’s

stretch glutes

Superhero Training

Yoga/Mobility

Glute activation with band

Skill/Strength

Weightlifting

Good Mornings (3 x 8 )

Gymnastics

100 Pistols (Time)

100 Pistols for time (50 Each leg)

Rx: No modification

WOD

12/04/15 SH (AMRAP – Rounds and Reps)

12 Min AMRAP

5 back squat

10 alternating leg pistols

15 pull ups

Rx:155/105; pistol progressions; scaled pull ups

Rx+:185/135; pistols; pull ups

Fitness Heroics – CrossFit Epically Awesome

In’s

3x 10 reverse press with empty bar

Yoga/Mobility

roll triceps

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

Skill/Strength

Push Press (3 x 8)

WOD

12/03/15 (AMRAP – Rounds and Reps)

17 Min AMRAP

30 DU or 90 Singles

13 Hand release push ups

200 M Overhead Plate carry

13 Alternating KB Press

Rx:DU or Singles, 45/25#plate OH Carry ; 53/35 KB

Rx+:DU; deficit HR push ups 25# plate; 45/25# OH Carry; 62/44 KB

Out’s

stretch triceps and lats

Superhero Training

Yoga/Mobility

bar stretch for chest and shoulders

Skill/Strength

Weightlifting

Clean & Jerk Complex #1 (3 x 1)

Preforming all the lifts = 1 rep

1 Deadlift

1 Power Clean

1 Jerk

1 Power Clean

1 Deadlift

Gymnastics

Handstand walks (Distance)

Complete max distance handstand walks

* If you cannot do handstand walks work on handstand walk progressions.

Rx: freestanding handstand walks

WOD

12/03/15 Sh (AMRAP – Rounds and Reps)

10 Min EMOM

1 Clean and Jerk

* Increasing weight each set

Rx: start at 70% of 1 RM

Rx+: start at 75% of 1 RM