Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

15 strict pull ups

Yoga/Mobility

foam roll lats

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 snatch pulls

5 muscle snatch

5 power snatch

Skill/Strength

Power Snatch (3 x 5 TNG)

use 75-85% of 1 RM snatch

WOD

11/18/15 (AMRAP – Rounds and Reps)

12 Min Death by 2’s

In an ascending ladder, perform the series by increasing in two’s:

2,4,6,8,10..etc

Hang power snatches

Wall Balls

Rx:85/65; 20/14

Rx+:95/75; 20/14 (11’/10′ target)

Out’s

roll out what hurts

Superhero Training

Yoga/Mobility

glutes / pigeon pose

Skill/Strength

Weightlifting

Deficit Deadlift (3 x 3 )

standing on 45# plates

Gymnastics

Handstand Push-ups (3 x ME)

WOD

11/18/15 SH (AMRAP – Rounds and Reps)

12 Min AMRAP

3 snatches

6 clean and Jerks

9 Pull ups

30 DU

Rx:95/75

Rx+:135/95

Fitness Heroics – CrossFit Epically Awesome

In’s

20 walking lunges/ leg with OH plate hold

Yoga/Mobility

couch stretch

Warm-up

Robin (No Measure)

2 Rounds

Perfect Stretch (Length of gym)

Burpee broad jumps (length of gym

THEN…

2 Rounds

10 Air Squats

Skip (Length of gym)

Inch worm (Down gym)

Skill/Strength

Burpee Pull Ups (Time)

75 burpee pull ups for time

* 12 min time cap*

Rx: any scaled or modified burpee pull ups

Rx+: burpee pull ups with chin over the bar

WOD

11/17/15 (Time)

For time

100 walking lunge steps (total reps)

800 M run

100 Air squats

400 M run

100 sit ups

Rx: no weight

Rx+: weighted lunges 45/35 using bar
20 min time cap

Out’s

quad smash

Superhero Training

Yoga/Mobility

bar stretch for shoulders

Skill/Strength

Weightlifting

Hang Clean (5×2)

Gymnastics

Bar Muscle-ups (3 x ME)

WOD

11/17/15 SH (Time)

4 rounds for time

12 single arm swings KB

10 Pull ups

8 Single arm KB squat with high pulls

6 over the box jumps

Rx:44/26 ; 24″/20″

Rx+:53/35; 30″/24″

Fitness Heroics – CrossFit Epically Awesome

In’s

30 toes-2-bar

Yoga/Mobility

Pec minor

Warm-up

Cardio Warmup (No Measure)

Row/Run/Stairs/Jump Rope for 10 minutes

Skill/Strength

Bench Press (5 x 5 )

WOD

11/16/15 (AMRAP – Rounds and Reps)

13 Min AMRAP

5 burpee box jumps

7 Kettlebell Sumo deadlift w/high pull

9 Toes-2-bar

Rx:24″/20″; 62/44

Rx+:30″/24″; 2×44/ 1×53 or 62 (GOHAM)

Out’s

3 x 10 reverse push press

Superhero Training

Yoga/Mobility

stretch shoulders/ chest with band

Skill/Strength

Weightlifting

Push Press (3×5)

Gymnastics

Ring Push-ups (3 x ME)

WOD

11/16/15 SH (Time)

3 rounds for time

250 M row

10 burpees

15 KB OH swings

20 jump squats

25 Sit ups

Rx: 53/35

Rx+: 62/44

Fitness Heroics – CrossFit Epically Awesome

In’s

row 500 meters x 2 with 1 min rest between each

Yoga/Mobility

Chest stretch on rig

Warm-up

Ginger Jedi (No Measure)

8 Min AMRAP

10 Air Squats

10 Pull-ups

10 Lunges

10 Push-ups

Skill/Strength

Behind The Neck Jerk (3 x 3)

WOD

11/14/15 wod 1 (Time)

4 rounds for time

5 Power Cleans

5 Front squats

5 Jerks

10 Pull ups

1 min mandatory rest between rounds

Rx:115/85

Rx+:135/95

Out’s

50 sit ups

Superhero Training

Yoga/Mobility

lats

Skill/Strength

Weightlifting

Power Clean (5 x 2 TNG)

Gymnastics

Double-Unders (3 x ME)

WOD

11/14/15 (Time)

5 rounds for time

3 power cleans

30 double unders or 90 singles

Rx:75% of 1 RM Clean

Rx+: 80% of 1 RM Clean

Fitness Heroics – CrossFit Epically Awesome

In’s

30 jump tucks

Yoga/Mobility

Split stretch

Warm-up

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 @ 85%)

WOD

11/13/15 (Time)

For time :

21-15-9-15-21

Wall Ball

Calorie Row

Box Jumps

Rx:20/14, 24″/20″

Rx+:20/14, 30/24″

Out’s

20 side to side lunges

Superhero Training

Yoga/Mobility

pec minor with lacrosse ball

Skill/Strength

Weightlifting

Bench Press (5 x 5 )

Gymnastics

Ring Dips (3 x ME)

WOD

11/13/15 SH (AMRAP – Rounds and Reps)

9 MIN AMRAP

200 M run

15 Thrusters

Rx:95/65
rest 2 mins then do next wod

11/13/15 SH 2 (AMRAP – Reps)

In a 2 min window:

Max effort Handstand Push ups

Rx: scaled

Rx+: deficit with 45# plates

Fitness Heroics – CrossFit Epically Awesome

In’s

quad smash

Yoga/Mobility

foam roll lats

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

Weightlifting

11/12/15 (1) (AMRAP – Rounds and Reps)

12 Min EMOM

3 Power cleans

2 Front squats

1 Jerk

Rx:65% 1RM clean and jerk

Rx+: 75% 1 RM clean and jerk

WOD

11/12/15 (Time)

4 Rounds for time

10 Alt. arm Ground to Overhead

10 pull ups

10 Iron Mikes (R+L=1)

Rx:53/35; any pull up scale

Rx+: 62/44; C-2-B, kip or butterfly

Out’s

50 sit ups

Superhero Training

Yoga/Mobility

lat stretch with bands

Skill/Strength

Weightlifting

Hang Squat Clean and Jerk (3 x 2)

Start: Must start above the Knee but below mid thigh.

Catch: When bar makes contact w/ shoulders, hips must be below parallel.

Jerk: Catching weight w/ slight bend in knees.

Gymnastics

L-Sit Pull-ups (3 x ME)

WOD

11/12/15 SH (Time)

3 rounds for time

500 M row

10 T-2-B

10 Power cleans

Rx:use 70-75% of 1 RM

Rx+: Use 75-80% of 1 RM