Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

3 x 1 min Handstand holds

Yoga/Mobility

Pigeon Pose

Warm-up

5 Minutes of Jump Rope

5 Minutes of Burpees

Skill/Strength

Metcon (Time)

50 Handstand Push-ups for time.

10 minute cap

WOD

9/30/15 (Time)

3 Rounds for Time

50 DU or 150 Singles

20 Single arm OH kettlebell swing

15 Toes-2-Bar

10 Box Jump overs

Rx: 53 lb./ 24″ 35lb./ 20″

Rx+: 62 lb./30″ 44 lb./ 24″

Out’s

25 ring rows

Superhero Training

Yoga/Mobility

Pec Minor

Skill/Strength

Kettle bell Bench Press (3 x 8 )

Essentially a dumbbell bench but with kettle bells.
Do SINGLE arm KB bench press.

Gymnastics

Ring Pull Ups (3 x ME)

Use the high rings, practicing the false grip.

WOD

9/30/15 SH (Time)

4 Rounds for time

15 x Bench Press

15 Cal Row

60 DU or 180 Singles

Rx: 135/95

Fitness Heroics – CrossFit Epically Awesome

In’s

20 sumo squats with kettlebell

Yoga/Mobility

glutes on box

Warm-up

Stationary #6 (No Measure)

8 Min Warm up

8 Deadlifts

8 Burpees

8 Lion King Lunges

Skill/Strength

Stiff Leg Deadlifts (3 x 5 )

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.

WOD

9/29/15 SH (AMRAP – Rounds and Reps)

15 Min AMRAP (Partner WOD)

400 M run or 30 Cal Row

10 Clusters

20 Pull ups

30 Partner sit ups

Rx: 115/85 bar 20/14 Med Ball

Rx+:135/95 bar 20/14 Med Ball

Out’s

straight leg deadlift with KB x 20

Superhero Training

Yoga/Mobility

hamstrings with band

OLY/Power

Clean Complex (5 x 1)

1 rep:

1-High Hang Clean

2-Hang Clean

2-Clean and Jerk
Work up to a heavy set and complete 5 sets the entire complex at the heaviest weight.

* bar must remain gripped throughout the lfit!

Gymnastics

Clapping Push up (3 x ME)

Metcon

9/29/15 (Time)

For Time

21-15-9

Deadlift (conventional)

Over the bar burpee

Rx:185/135

Rx+: 225/155

Fitness Heroics – CrossFit Epically Awesome

In’s

50 PVC Passthroughs

Yoga/Mobility

Lacrosse Ball in Scap.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Snatch (5 x 2 )

Find heaviest weight TNG

WOD

9/25/15 (AMRAP – Rounds and Reps)

10 min EMOM

Even: 10 Burpees

Odd: 5 Power Snatches

Rx:75-80% of 1 RM

Rx+:80-85% of 1 RM

Out’s

25 Ring Rows

Superhero Training

Yoga/Mobility

Shoulder stretch

Skill/Strength

Snatch/ OH Squat Complex (3 x 1 )

1 Snatch Balance

1 OH Squat

1 Forward lunge Right leg

1 Forward Lunge Left leg
Find the heaviest load and do 3 sets at that weight

Gymnastics

Back Levers practice

3 x 3

WOD

9/25/15 SH (AMRAP – Rounds and Reps)

15 Min AMRAP

400 M run

5 power snatches

10 OH squats

Rx: 95/75

Rx+: 135/95

Announcements

No CrossFit Class or Open Gym this Saturday. There will be Yoga this Saturday @ 10AM.

Fitness Heroics – CrossFit Epically Awesome

In’s

20 good mornings with empty bar OR PVC pipe

Yoga/Mobility

Glutes on box

Warm-up

Stationary #6 (No Measure)

8 Min Warm up

8 Deadlifts

8 Burpees

8 Lion King Lunges

Skill/Strength

Sumo Deadlift (3 x 8 )

WOD

9/24/15 (Time)

For Time:

Row 1000 M

50 KB swings OH

Run 1/2 Mile

50 KB Sumo Deadlift with High Pull

Rx: 52/35

Rx+: 62/44

Out’s

10/ leg single leg deadlift

Superhero Training

Yoga/Mobility

Foam roll lats and upper back

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
Find heaviest load and do three sets of 1 at that weight

Gymnastics

practice 10 mins of Muscle ups or muscle up transitions

WOD

9/24/15 SH (Time)

3 rounds for time

9 squat cleans

12 push press

15 pull ups

Rx: 115/85

Rx+: 135/95

Fitness Heroics – CrossFit Epically Awesome

In’s

wide push ups x 20 reps

Yoga/Mobility

Pec minor

Warm-up

10 min AMSAP (General) (No Measure)

10 minute AMSAP

(As Many Stretches As Possible)

1 minute of Jumping Jacks

14 Pass throughs w/ band

Perfect Stretch down gym

Skill/Strength

Bench Press (3×8)

WOD

9/23/15 (AMRAP – Rounds and Reps)

15 Min EMOM

Min 1 – 10 deficit push ups

Min 2- 40 DU or 120 SIngles

Min 3- 10 Ring Dips

Rx: 2 x #25 plate for push ups / Singles or DU

Rx+: 2 x #45 plate for push ups/ DU Only

Out’s

Ring Push ups x 20 reps

Superhero Training

Yoga/Mobility

Shoulder stretch with bar on rack

Skill/Strength

Press Complex #1 (3 x 1)

1 Strict Press

2 Push Press

3 Push Jerk
Find heaviest load and to 3 x 1 of the entire complex

Gymnastics

Back extensions/ supermans with PVC pipe and #5 plate doing Pass through

3 x 20 reps

WOD

9/23/15 SH (Time)

3 Rounds for Time

10x weighted burpee with 2 KB

10x toes-2-bar

10 x ground to overhead with 1 KB

Rx: 53/35

Rx+: 62/44