Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

30 beat swings for Kipping Pullup

Yoga/Mobility

Chest/shoulder stretch

Warm-up

8 Min AMRAP

5 medicine ball burpees

30 seconds down dog

30 seconds jumping jacks

Skill/Strength

Pull-ups (3 x 2 min)

ME 3 x 2 min with 1 min rest in between sets

WOD

20 Min AMRAP (Time)

200 m Run with wall ball

10 wall ball burpees

10/ arm single KB swing

25 AB Mat Situps
Rx: 20/14 ; 53/35

Out’s

25/ arm Kettlebell rows

Superhero Training

Yoga/Mobility

-VOODOO Floss Joints

-IT Bands

OLY/Power

Clean Pull (Sets of 3 @ 110% of Clean 1RM)

Drop the bar between reps.

Back Squat (All the sets)

Rep Scheme:

3×5

2×3

2×2

2×1

Gymnastics

Metcon (Time)

4 rounds for time

26 Air Squats

26 Lunges

400m Run

Metcon

6/17/2015 (Short/Legs/KbEl) (Time)

75 Overhead Kettlebell Swings for time

Scaled: any weight

RX: 53/35

RX+: 62/44

5 Minute Cap

Fitness Heroics – CrossFit Epically Awesome

In’s

20 strict press with empty bar

Yoga/Mobility

Forearm Smash

Warm-up

8 Min AMSAP (Shoulders) (No Measure)

8 Min AMSAP

Perfect Stretch Down Gym

Bear Crawl Down Gym

20 Pass Throughs

Skill/Strength

Push Press (work up to 5 x 5 )

Use 85%-90% of 1RM

WOD

15 Min AMRAP (Time)

9 x Hang Power Clean

6 x HSPU

30 x Double Unders
Rx: 135/95

Rx+: 165/115

Out’s

3 x ME Handstand hold

Superhero Training

Yoga/Mobility

-Chest/Shoulders

-Glutes/Low Back

Weightlifting

Paused Front Squat (All the sets)

Rep Scheme:

3×5

2×3

2×2

2×1

Gymnastics

Metcon (Time)

20-15-10-5-MAX EFFORT

Handstand Push-ups

Wall Ball, 20/14 to 10/9
The last set is for UNBROKEN reps on both exercises. Record both numbers in the comments. Time is done AFTER you complete Max Effort.

Metcon

Metcon (Time)

4 Rounds for time

10 Lunges w/ plate, 45/25

100 Jump Rope

10 Knees-2-Elbows

Fitness Heroics – CrossFit Epically Awesome

In’s

50 PVC Pass through

Yoga/Mobility

Foam Roll Lats

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

Overhead Squat (Find 1 Rep Max)

WOD

12 min ETMOM (Time)

Perform 1 snatch and 1 OH Squat for one rep.

*A squat snatch does NOT count for the OH Squat*
RX: starting weight 95/75

RX+: starting weight 115/85

Out’s

3 x 1 min Plank Holds on forearms

Superhero Training

Yoga/Mobility

-Hip Flexors

-Lats

OLY/Power

You will need 2 bars set up for this one. As soon as you finish a set of bench you will go straight to shoulder press and do a set of 8.

Bench Press (Superset w/ Sh. Press)

Shoulder Press (Superset w/ Bench)

Gymnastics

Metcon (AMRAP – Rounds and Reps)

12 Minutes EMOM

6 Pull-ups

Metcon

Metcon (Weight)

10 minute ETMOM

Every Two Minutes On the Minute

1 Squat Snatch

Increasing in weight every round.

RX: Starting weight, 95/75

Metcon (Weight)

10 minute ETMOM

Every Two Minutes On the Minute

1 Clean and Jerk

Increasing in weight every round.

RX: Starting weight, 155/105

Fitness Heroics – CrossFit Epically Awesome

In’s

5 Minutes of Jump Rope

Yoga/Mobility

Hamstrings

Warm-up

8 Min AMSAP (No Measure)

8 minutes of

Inch Worm

Broad Jumps

Duck Walk

Crab Walk

(all the length of the gym)

Skill/Strength

Metcon (AMRAP – Reps)

3 Rounds

2 Minutes Max Effort Butterfly Sit-ups

Rest 90 Seconds

WOD

9/1/2015 (Time)

10 Rounds for Time

250 meter Row

Rest 1 Minute

Out’s

30 KB Sumo Deadlift w/ High Pull

Superhero Training

Yoga/Mobility

-Glutes

-Scapula

OLY/Power

Deadlift (increasing in weight)

Rep Scheme:

3×5

2×3

2×2

2×1

Gymnastics

Straddle Stance into Handstands.

Practice for 15 Minutes.

Metcon

9/1 SUPERHERO (Time)

5 Rounds

20 Wall Ball, 20/14

20 Chest-s-Bar Pull-ups

20 KB Swings (Eye Level), 53/35

20 Double Unders

Fitness Heroics – CrossFit Epically Awesome

In’s

30 Jerks with PVC. Practice Foot Work.

Yoga/Mobility

Foam Roll Lats

Warm-up

Jerk Warm-Up (No Measure)

3 Rounds w/ Bar

5 Burpees

5 Strict Press

5 Push Press

5 Push or Split Jerk

Skill/Strength

Split Jerk (5 RM OR 1 RM)

From the rack. Work up to as heavy as possible.

WOD

8/31/2015 (Time)

3 Rounds

5 Split Jerks

400 Meter run

5 burpees over the bar.

RX: 185/135

Out’s

50 Sit-ups

Superhero Training

Yoga/Mobility

-IT Bands

-Quads

Weightlifting

Snatch Balance w/ OHS (1 S. Balance + 3 OH Squats)

Preform 1 Snatch balance to begin Overhead Squats
Rep Scheme:

3×5

2×3

2×2

2×1

Gymnastics

50 Pistol Pause (Time)

50 Pistols with a 2 second pause at the bottom.

Metcon

8/31 SUPERHERO (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Hang Power Clean, 185/135

Row 200m

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Push-ups

Yoga/Mobility

5 Minutes of stretching what hurts

Warm-up

8 Min Pass/Perfect (No Measure)

1 Minute of Jumping Jacks

FOLLOWED BY…

7 Minutes of

14 Pass thrus w/ Band

Perfect Stretch down the gym

WOD

8/29/2015 (Time)

For Time

30 Wall Ball

25 Squat Cleans

20 Burpees

10 Lunges w/ Bar

Run to Bob Sikes and Back

10 Lunges w/ Bar

20 Burpees

25 Squat Clean

30 Wall Ball

RX: 95/75 Barbell, 20/14 to 10/9 WB

Superhero Training

Yoga/Mobility

-Pec Minor

-Lats

OLY/Power

Shoulder Press (3 sets of 8)

Gymnastics

Deficit Handstand Push-ups (3 Sets of Max Effort)

Record total in reps section. Put each set into comments section.

Metcon

Each row is for an individual time.

1000m Row (Time)

Max Effort 1000m Row
3 Minutes Rest

1000m Row (Time)

Max Effort 1000m Row
3 Minute Rest

1000m Row (Time)

Max Effort 1000m Row
3 Minute Rest

1000m Row (Time)

Max Effort 1000m Row
DONE!