Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

1 arm rows 3 x 10 / arm

Yoga/Mobility

pigeon pose

Warm-up

Hips/Hams (No Measure)

2 Rounds Together

1 minute of jump ropes

Inch Worm (down gym)

Perfect Stretch (down gym)

Skill/Strength

Bent Over Row (5 x 5)

WOD

11/25/15 (Time)

For time

400 M run to start

then….

5-10-15-10-5

Bent Over row

Deficit push up

Box Jump

then…

400 M run to finish

Rx:115/85, 25# plates for deficit; 24″/20″

Rx+: 135/95; 45# plates for deficit; 30″/24″

Out’s

roll hamstrings

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Weightlifting

Walking lunges with Front Rack Position (3 x 16 total steps)

using a barbell in the front rack, complete the rep scheme provided.

Gymnastics

Knees To Elbow (3 x ME)

WOD

11/25/15 SH (Time)

For Time

Run 800m

50 Dumbbell Squat Cleans

25 Burpees

Rx:40/25 DB

Rx+:45/30 DB

Fitness Heroics – CrossFit Epically Awesome

In’s

50 sit ups

Yoga/Mobility

stretch lats with band

Warm-up

9 Min Int (No Measure)

3 rounds of 1 minute intervals

High Knees

Up-Downs (Burpees w/o push-up)

Down Dog OR Forward Fold

Skill/Strength

11/24/15 Skill (AMRAP – Rounds and Reps)

10 Min EMOM

4 HSPU on every minute

Rx: HSPU with 25# plates and 1 Abmat

Rx+: deficit with 45# plates

WOD

11/24/15 WOD (AMRAP – Rounds and Reps)

20 Min EMOM

Even: Calorie row

Odd: 10 x Sumo deadlift High pull (bar)

Rx:15 cals/10 cals; 95/75

Rx+:18 cals/13 cals; 115/85

Out’s

stretch glutes

Superhero Training

Yoga/Mobility

foam roll lats

Skill/Strength

Weightlifting

Dumbbell Press Standing (3 x 10 )

Using 2 dumbbells, perform a standing press to overhead.

Gymnastics

Hand Stand Hold (3 x ME)

Kick up to a wall if needed and find balance into a free standing handstand. If you can do one without the wall practice holding it for as long as possible.

WOD

10/24/15 SH (AMRAP – Rounds and Reps)

4 rounds

Against a 2 Min clock perform

10 reverse lunges with bar on back

10 push press with bar

Rx:95/75

Rx+:115/85
Record total number of rounds and reps after 4 rounds are completed

Fitness Heroics – CrossFit Epically Awesome

In’s

100 DU or 300 singles

Yoga/Mobility

Roll triceps

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

Snatch Balance w/ OHS (5 x 5)

Preform 1 Snatch balance to begin Overhead Squats
find heaviest weight

WOD

11/23/15 (Time)

21-15-9

Power Snatch

pull-ups

Sit ups

Rx:85/65

Rx+:95/75; weighted sit ups with 25# plate

Out’s

20 sit ups with 25# plate

Superhero Training

Yoga/Mobility

couch stretch and bar stretch

Skill/Strength

Weightlifting

Clean (1 RM)

Gymnastics

Ring Dips (3 x ME)

WOD

11/23/15 SH (Time)

3 rounds for time

200 M sprint

15 pull-ups

10 over the bar burpees

5 Squat Cleans

Rx:use 80% of 1 RM ; assisted pull up

Rx+: use 85 % of 1 RM

Fitness Heroics – CrossFit Epically Awesome

In’s

30 stiff leg deadlifts

Yoga/Mobility

pigeon pose

Warm-up

Hips/Hams 2 (No Measure)

8 Minute AMSAP

3 Burpees

4 Lunges

5 Toe Touches (straight legs)

Skill/Strength

Weightlifting

Deadlift Complex #1 (3 x 1 TNG)

1 rep without letting go of the bar =

1 lift to top of knee and back down

1 full deadlift

1 lift from extension to top of the knee and back up

1 full deadlift
find the heaviest load to perform the complex

WOD

11/21/15 (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift

KB or DB press (total reps per arm)

sit ups

*Every Minute do 3 burpees

Rx:185/135; 44/26

Rx+:225/155; 53/35

Superhero Training

Yoga/Mobility

stretch wrists/ low back

Skill/Strength

Weightlifting

Snatch Complex #2 (3 x 1)

1 Power snatch + 1 squat snatch + 1 OH Squat

Gymnastics

Rope Climb (3 x ME)

WOD

11/21/15 (Time)

For Time

50-40-30-20-10

Kettlebell swings eye level

Sit ups

Rx: 53/35

Rx+: 62/44

Fitness Heroics – CrossFit Epically Awesome

In’s

30 clean pulls with empty bar

Yoga/Mobility

hamstrings with band

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

Skill/Strength

Squat Clean (5 x 2)

using 85% of 1 RM

WOD

11/20/15- clean workout (Time)

4 Rounds for time

Run 400 M

10 Burpees

10 Cleans

Rx: use 75% of today’s weight

Rx+ use 85% of today’s weight

Out’s

roll mid back

Superhero Training

Yoga/Mobility

glutes on box

Skill/Strength

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.

Gymnastics

50 Pistol Pause (Time)

50 Pistols with a 2 second pause at the bottom.

WOD

11/20/15 SH (Time)

4 rounds for time

200 M row

3 cleans

6 pistols

9 o-t-b burpee

Rx:135/95

Rx+: 155/115

Fitness Heroics – CrossFit Epically Awesome

In’s

3 x 12 Dumbbell reverse fly

Yoga/Mobility

scap with ball

Warm-up

Stationary #3 (No Measure)

8 Min AMSAP

6 Jump Squats

6 Perfect Stretches

6 Inch Worm Burpees

Skill/Strength

Weightlifting

Jerk Complex (3 x 1)

1 Push Press

2 Push Jerks

3 Split Jerks
Use 15 min to practice this complex at the heaviest weight you can do with correct form

WOD

11/19/15 (AMRAP – Rounds and Reps)

18 Min EMOM

0-row for calories

1-12 xPush press with bar

2-10x heavy Eye level KB swings

Rx: 15/12cals; 85/65; 62/44

Rx+:20/15cals; 105/75;2×44/53

Out’s

25 x strict sit ups

Superhero Training

Yoga/Mobility

KB stability hold 4 min per side

Skill/Strength

Weightlifting

Split Jerk (3×2)

Gymnastics

Reverse Grip Pull Ups (3 x ME)

WOD

10/18/15 (AMRAP – Rounds and Reps)

10 Min AMRAP

3 clean and jerk

5 OH squat with jerk grip

7 toes-2-bar

Rx: 95/75

Rx+:115/85