Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

3 x 15 of reverse shoulder press

Yoga/Mobility

pigeon pose

Warm-up

Warm up Step ups (No Measure)

3 Rounds

20 Pass throughs

10 Step ups

10 Overhead squats w/ PVC pipe

Skill/Strength

Weighted Step-ups (3 x 6 / leg)

using a box that is appropriate for your skill level. Be sure to be stepping up onto the box before the trailing leg steps on.

WOD

11/4/15 (AMRAP – Reps)

20 MIN EMOM (4 rounds )

Min 0- ME x Pull-Ups

Min 1- ME x Box Jumps

Min 3- ME x Push ups

Min 4- ME x Wall balls

Min 5- REST Write down score for that round.

Rx: any pull up scale ; 24″/20″; 20/14 WB

Rx+: strict, kip, butterfly; 30″/24″; 20/14 Reverse WB

Keep a running count of all reps in each round. You will then add up all 4 rounds and that is your score.

Out’s

3 x 15 rear delt fly with plates

Superhero Training

Yoga/Mobility

shoulder stretch

Skill/Strength

Weightlifting

Clean Complex ETMOM (AMRAP – Rounds and Reps)

16 minutes (8 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Rx: 65% of 1RM clean and jerk weight

Rx+:70% of 1 RM clean and jerk weight

Gymnastics

Strict Toes-To-Bar (3 x ME)

WOD

11/4/15 SH (AMRAP – Rounds and Reps)

15 MIN AMRAP :

10 Power Cleans

20 KB Swings EYE level

30 Double unders

Rx: 115/85; 53/44

Rx+: 135/95; 62/53

Fitness Heroics – CrossFit Epically Awesome

In’s

50 leg lifts

Yoga/Mobility

roll IT bands

Warm-up

Warm Up 4 (No Measure)

2 Rounds

20 Double unders or 60 Single jumps

10 lunges

10 air squats

Skill/Strength

Good Mornings (3×8)

12 Minutes to complete. Do 1 warm up set and find a working weight. Focus on form not speed. Utilize the glutes and hamstrings not the back for movement.

WOD

11/3/15 (Time)

Build on Me !

For Time

250 M row

25 DU

250 M row

25 DU

25 Kettlebell swings OH

250 M row

25 DU

25 Kettlebell swings OH

25 Box Jumps

250 M row

25 DU

25 Kettlebell swings OH

25 Box Jumps

25 Pull ups

250 M row to finish !

Rx: singles or DU, 53/35KB; 24″/20″; any scale pull ups

Rx+: DU; 62/44KB; 30″/24″, strict, kip, or butterfly

Out’s

quad smash

Superhero Training

Yoga/Mobility

split stretch

Skill/Strength

Weightlifting

Hang Power Clean (5 x 2)

Gymnastics

False Grip Pull-Ups (3 x ME)

Must maintain a false grip thru Max Effort Pull-ups.

WOD

11/3/15 SH (AMRAP – Rounds and Reps)

15 Min EMOM

Min 0- 5x Hang Power Cleans

Min 1- 20 AbMat Sit-ups

Min 2- 12 Box Jumps

Rx: 70% of weight used today 24″/20″

Rx+: 80% of weight used today 30″/24″

Fitness Heroics – CrossFit Epically Awesome

In’s

practice jerk with empty bar

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

Clean and Jerk (1 x 1 )

Find new 1 RM

WOD

11/2/15 (Time)

3 rounds for time

100 DU or 300 Singles

15 Clean and Jerks

10 toes-2-bar

Rx:115/85 ; singles or du

Rx+:135/95 ; du only

Out’s

50 back extensions

Superhero Training

Yoga/Mobility

pec minor

Skill/Strength

Weightlifting

Bench Press (3 x 5)

Gymnastics

Muscle-ups (3 x ME)

WOD

11/2/15 SH (Time)

10 Rounds

15 DL

15 Push ups

Rx: 135/95

Rx+: 155/105

Fitness Heroics – CrossFit Epically Awesome

In’s

25 pull ups

Yoga/Mobility

pigeon pose

Warm-up

6 min Bar warm-up #2 (No Measure)

1 Minutes of Burpees

FOLLOWED BY…

5 minutes of

5 Push-ups

5 Cleans

5 Jerks

5 Back Squats

WOD

Happy Halloween ! (Time)

31 Double Unders or 93 singles

10 Rx+ height for wall balls

31 sit ups weighted with med ball

10 front rack lunges (R+L=1)

31 Deadlifts

10 OTB Burppes

31 Pull Ups

10 Power Clean and Jerk

31 Box Jumps

10 Sumo Deadlift high pull

Row 2015 M

Rx: 11’/10′ target; 20/14; 95/75; 24″/20

Rx+: 11’/10′ target; 20/14; 115/85; 24″/20″

Out’s

20 spiderman push ups

Superhero Training

Yoga/Mobility

hamstrings

Skill/Strength

Behind The Neck Jerk (5 x 2)

Gymnastics

2 Sec Pause Pull-ups (3 x ME)

Pull chin over bar or rings. Hold for 2 seconds then lower.

WOD

10/31/15 SH (AMRAP – Rounds and Reps)

AMRAP 15:

5 Push Jerk

10 Toes to Bar

15 Box Jump ON and Over

Rx:115/85 24″/20″

Rx+: 135/95 30″/24″

Fitness Heroics – CrossFit Epically Awesome

In’s

50 jump squats

Yoga/Mobility

Couch stretch

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

10/30/15 (AMRAP – Rounds and Reps)

10 Minute EMOM

1 Deadlift

1 Hang Squat Clean

1 High Hang Squat Clean

Rx: 65% 1RM

Rx+:75% 1 RM
Use 5-10 mins of warm up to the weight you are going to use in the workout.

WOD

10/30/15 wod 1 (AMRAP – Reps)

In a 9 Min window complete:

800 M run then with remaining time complete max reps of squat cleans

Rx:115/85

Rx+:135/95

Score is reps of squat cleans only
rest 2 mins before wod 2

10/30/15 wod 2 (AMRAP – Reps)

In a 5 Min window complete a 400 M run then max reps of DU or Single jumps

Rx: singles

Rx+: DU only

Score is number of DU completed and for singles divide reps by 3.
rest 2 min before wod 3

10/30/15 wod 3 (AMRAP – Reps)

in a 2 min window complete max reps of toes-2-bar

Rx: scaled progressions for t-2-b

Rx+: bar or rings

score is the amount of reps completed

Out’s

roll everything

Superhero Training

Yoga/Mobility

shoulders/ lats with band and pec minor

Skill/Strength

clean and jerk to OH squat (5 x 1)

Using your clean grip, practice moving with efficiency to a clean and jerk without re-gripping into an OH squat with the narrow grip.

Gymnastics

Ring Dips (3 x ME)

WOD

10/30/15 SH (Time)

21-15-9

Cal row

OH squat

sit ups weighted

Rx:115/85; 20 # ball

Rx+: 135/95; 25# plate

Fitness Heroics – CrossFit Epically Awesome

In’s

25 pull ups

Yoga/Mobility

hamstrings with bands

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

Back Squat (3×8)

70% of 1 RM

WOD

10/29/15* (AMRAP – Rounds and Reps)

16 Min AMRAP

12-10-8-6-4-2-4-etc…

Deadlift

med ball clean wall ball burpee

straight leg sit ups (strict)

Run 200 M between rounds

Rx:155/135; 20/14; Reg. sit up

Rx+: 225/155; 20/14; strict sit up

Out’s

25 toes to bar or rings

Superhero Training

Yoga/Mobility

straight leg seated stretch

Skill/Strength

Weightlifting

Lateral Lunges (3 x 10)

starting in an exaggerated squat stance, shift the weight over to the right side pushing through your glutes then back to the middle and over to the left side. Right is one rep, left is 2 and so on.

Gymnastics

Dips (3 x ME)

WOD

10/29/15 SH WOD 1 (AMRAP – Reps)

3 rounds

In a 2 min window complete as many reps as possible of KB burpee deadlifts. Rest 1 min between rounds.

Rx: 53/35 (2 x KB)

Rx+:62/44 (2x KB)

rest 2 mins.

WOD #2

10/29/15 SH WOD 2 (AMRAP – Reps)

You have 2 mins to complete as many reps of box jump overs as you can

Rx:24/20

Rx+: 30/24