Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Sotts Press w/ light bar

Yoga/Mobility

Lacrosse Ball Roll Scapula

Warm-up

2 Rounds w/ Bar (No Measure)

2 Rounds w/ Bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Press

5 Front Squats

5 Thrusters

Skill/Strength

ME Thrusters (2 min) (AMRAP – Reps)

2 Rounds for Reps

2 Minutes for Max Effort Thrusters

3 Minute Rest

RX: 95/75

WOD

8/28/2015 (Weight)

12 Minute EMOM

1 Cluster

increasing in weight every minute.

RX: Starting weight 95/75

Out’s

20 Overhead lunges w/ a plate, 45/25

(20 Per Leg)

Superhero Training

ITS GOAT DAY!!!!

Today is the day you think of your biggest weaknesses in CrossFit and use today to work on 2 or 3 of those weaknesses.

Please Pick

1-Mobility Issue

1-Gymnastics Movement

1-Weightlifting movement

Spend 10-20 minutes on each issue you picked.

Fitness Heroics – CrossFit Epically Awesome

In’s

30 Bent Over Row w/ empty bar

Yoga/Mobility

Roll Lats

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

Skill/Strength

Pull Overs (3 sets of 10)

WOD

8/27/2015 (Time)

20-15-10-5

Clean and Press

Back Squat

Hand Reelase Push-up

AB Mat Sit-ups

RX: 135/95

Out’s

20 Snatch Press w/ light bar

Superhero Training

Yoga/Mobility

-Quads

-Hips

OLY/Power

Gisabelle (Time)

30 Ground-2-Squat-2-Overhead, 135/95

Gymnastics

8/27 SUPERHERO (Weight)

12 Minute ETMOM

8 Weighted Strict Pull-ups

increasing in weight every 2 minutes

Metcon

8/27 SUPERHERO #2 (Time)

3 Rounds

60 Double Unders

20 Knees-2-Elbows

(12 Minute Cap)

With Remaining time Max Effort MUSCLE-UPS

Post Muscle-up reps in comments

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Leg lifts

Yoga/Mobility

-Calves

Warm-up

6 Min Warm up (KB) (No Measure)

6 min warm up w/ light KB

10 Goblet Squats

10 DL w/ High Pull

10 Cleans (5 each side)

Skill/Strength

500 Double Unders (Time)

500 Double Unders for time

OR

1,500 Single Jumps

10 Minute Time Cap

WOD

8/26/2015 (Time)

15 Minute AMRAP

20 Goblet Squats

100 Double Unders

400 meter Run

RX: 53/35

Out’s

20 Ring Rows

Yoga/Mobility

-Claves

-Quads

OLY/Power

Snatch Balance w/ OHS (5 Overhead Squats)

Preform 1 Snatch balance to begin Overhead Squats

Gymnastics

8/26 SUPERHERO (AMRAP – Reps)

10 Minute EMOM

Strict Handstand Push-ups

20 Seconds of Work

40 Seconds of Rest

Metcon

8/26 SUPERHERO #2 (Time)

20-15-10-5

Behind the neck press, 95/75

Strict Dips

Burpee Box Jump Overs

Fitness Heroics – CrossFit Epically Awesome

In’s

50 Pass throughs

Yoga/Mobility

It’s a Trap….stretch

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

Squat Snatch (3 sets of 5)

unbroken. Touch and go.

WOD

8/25/2015 (Weight)

10 minute ETMOM

Ever Two Minutes On the Minute

1 Power Snatch

1 Hang Snatch

increasing in weight every 2 minutes.

RX: starting weight 75/55

RX+: starting weight 95/75

Out’s

30 KB Swings

Superhero Training

Yoga/Mobility

-Glutes

-IT bands

WOD #1

8/25 SUPERHERO #1 (Time)

5 Rounds

3 Cleans,

6 Burpees over bar

9 Pistols

THEN…

400 meter sprint (only 1 sprint after all rounds are complete)

RX: 205/125

RX+: 225/135

WOD #2

8/25 SUPERHERO #2 (Time)

20 Toes-2-Bar

40 Wall Ball

80 Double Unders

20 Toes-2-bar

40 Wall Ball

80 Double Unders

20 Toes-2-Bar

RX: 20/14 to 10’/9′

RX+: 20/14 to 11’/10′

Fitness Heroics – CrossFit Epically Awesome

In’s

40 Sit-ups

Yoga/Mobility

-Chest w/ Band

Warm-up

6 min (Hip/Shoulders) (No Measure)

6 minute AMSAP

(As Many Stretches As Possible)

5 Air Squats

6 Lunges

7 Push-ups

8 Overhead squats

Skill/Strength

75 Ring Push-ups (Time)

75 Ring Push-ups for time

WOD

8/24/2015 (Time)

4 rounds

10 KB Snatch

15 Burpees

20 Box Jumps

RX: 53/35, 24/20

RX+: 62/44, 30/24

Out’s

40 Supermans

Superhero Training

Yoga/Mobility

-Chest

-Lats

OLY/Power

Snatch Complex (Weight)

6 Minutes to establish 1 rep max of:

1 Snatch

1 Hang Snatch
2 minute rest. followed by….

Ground to Overhead (1 rep max)

Ground to Overhead 1 rep max
6 minutes to find 1 rep max. 2 minute rest. followed by…

2 min Chest-2-Bar (AMRAP – Reps)

Max Effort Chest to Bar in 2 minutes
THE SCORE FOR THIS IS YOUR TOTAL WEIGHT BETWEEN THE 2 LIFTS AND ANY PULL-UPS COUNT AS 1 REP=1 POUND TO TOTAL. RECORD IN NOTES THE TOTAL.

Metcon

8/24 SUPERHERO (Time)

3 rounds of

60 calories Row

30 KB Thrusters, 53/35 each hand

Fitness Heroics – CrossFit Epically Awesome

Yoga/Mobility

-Glutes

-Hamstrings

Warm-up

Ginger Jedi (No Measure)

8 Min AMRAP

10 Air Squats

10 Pull-ups

10 Lunges

10 Push-ups

Skill/Strength

50 Toes-2-Bar (Time)

50 Toes-2-Bar for time

WOD

One or the other. NOT BOTH.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR…

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Superhero Training

It’s been a fun week but this is where I end you, muhahahahahaha

Yoga/Mobility

-Lats

-Forearms

OLY/Power

Jerk Complex (5 Sets of 1)

1 Push Press

2 Push Jerks

3 Split Jerks

Metcon

8/22/SUPERHERO (Time)

5 Rounds for time w/ a 20 Minute Cap

20 Double Unders

5 Hang Squat Cleans, 135/95

10 Burpee Box Jump OVERS, 24/24 yep

with any extra time do…

Max Effort Chest-2-Bar Pull-ups

(Record Pull-ups in comments section