Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

Roll or Stretch anything that hurts or is tight.

Yoga/Mobility

-Calves

-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

Clean (3 Sets of 3 @ 85-90%)

WOD

8/21/2015 (AMRAP – Rounds and Reps)

10 Minute AMRAP

3 Squat Snatch

6 Clean and Jerks

9 Lateral Over the Bar burpees

Scaled: “Isabelle” or “Grace” weight

RX: 135/95

Out’s

3 min ME Double Unders (AMRAP – Reps)

3 Minutes for Max Effort Double Unders

Superhero Training

Are you going to keep going? Do you really want your goals?

Yoga/Mobility

-Lats

-Traps

OLY/Power

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Gymnastics

Skill 1

-Kipping or Butterfly Pull-ups

————————————–

Skill 2

-Pistols

Metcon

8/21 SUPERHERO (AMRAP – Reps)

3 Rounds for ME Reps

3 Minute cap per round

Row 500 meters

Max Effort Front Squats, 135/95

Rest 3 Minutes

Fitness Heroics – CrossFit Epically Awesome

In’s

Run 1/4 Mile

Yoga/Mobility

-Hamstrings

-IT Bands

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

WOD

8/20/2015 (Time)

PARTNER CHIPPER

1000m Row

THEN…

40-25-10

Hang Power Cleans

KB Swings

Pull-ups

THEN…

1/2 Mile run (Together)

Skill/Strength

Burpee Pull-ups 2w/1r (Sets of 2 minues)

3 Sets of Burpee Pull-ups in

2 Minutes of Work

1 Minute of Rest

Superhero Training

Yoga/Mobility

-Quads

-Upper Back

OLY/Power

Overhead Squat (7 Sets of 2 Reps)

Gymnastics

Skill 1

-Handstand Push-up Kipp

———————————–

Skill 2

-Kipping Dips

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Do Superman lifts instead of Back Extensions.

Fitness Heroics – CrossFit Epically Awesome

Yoga/Mobility

-Lats

-Wrists/Forearms

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

WOD #1

8/19/2015 (Time)

50 Split Jerks for time

Scaled: Your “Grace” weight

RX: 135/95
7 Minute Cap

WOD #2

3 Minutes rest THEN With same weight from WOD #1…

8/19/2015 #2 (Time)

50 Cleans for time

Scaled: Your “Grace” weight

RX: 135/95
7 Minutes Cap

WOD #3

3 Minute Rest THEN…

100 Sit-ups (Time)

100 Sit-ups for time

Superhero Training

Yoga/Mobility

-Glute

-Calves

OLY/Power

Bring “Sally Up” with Back Squats @ 135/95

WOD #1

8/19 SUPERHERO (AMRAP – Reps)

10 Min EMOM

Max Effort Power Cleans, 115/85

10 Sec work

50 Sec Rest

WOD #2

5 Minute Rest THEN…

8/19 SUPERHERO #2 (AMRAP – Rounds and Reps)

10 Min AMRAP

20 Double Unders

15 Wall Ball Shots

10 Pull-ups

WOD #3

5 Minute Rest THEN…

7 Min ME Burpees (AMRAP – Reps)

7 minutes for Max Effort Burpees

Fitness Heroics – CrossFit Epically Awesome

In’s

5 minutes of Jump Rope

Yoga/Mobility

-Quads

-Calves

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

WOD

8/18/2015 (Time)

50 Pull-ups

50 KB Swings

50 Push-ups

50 Double Unders

50 Knees-2-Elbows

50 Burpees

50 Box Jumps

50 Goblet Squats

50 Cal Row

RX: 53/35 KB

RX+: 62/44

Superhero Training

Yoga/Mobility

-Chest

-Triceps

OLY/Power

Bench Press (3 Sets of 5 @ 85-90% 1 RM)

Gymnastics

Working on inversions/Handstands on rings.

Metcon

8/18/SUPERHERO (Time)

15-10-5

Ring Dips

Pistols

Handstand Push-ups

Muscle-ups

Fitness Heroics – CrossFit Epically Awesome

In’s

40 Push-ups

Yoga/Mobility

-Glutes

-Hamstrings

Warm-up

The reckoning (No Measure)

10 minutes of jump rope

Every minute on the minute preform 1 Burpee

Skill/Strength

2k Row (Time)

Max Effort 2k Row

WOD

Karen (running) (Time)

150 Wall Ball Shots for time

Every time you set the ball down you must run 200 meters

Scaled: any height or ball

RX: 20/14, 10’/9′

RX+: 20/14, 11’/10′

Out’s

20 Pull-ups

Superhero Training

Yoga/Mobility

-Knees (Voodoo Floss)

-Quads

OLY/Power

Overhead Pause Squats (Sets of 3)

2 Second Pause at bottom of the squat

Gymnastics

Working on our Back Levers today!

Metcon

No this is not a typo or a mess up.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Fitness Heroics – CrossFit Epically Awesome

In’s

30 walking lunges

Yoga/Mobility

Pigeon Pose…For awhile

Warm-up

9 Min Int (No Measure)

3 rounds of 1 minute intervals

High Knees

Up-Downs (Burpees w/o push-up)

Down Dog OR Forward Fold

Skill/Strength

Paused Front Squat (sets of 3)

1 second pause at bottom of squat

WOD

8/15/2015 (AMRAP – Rounds and Reps)

11 Minute AMRAP

10 Sumo deadlifts w/ High Pull

10 Hang Power Cleans to Overhead

Scaled: any weight

RX: 95/75

RX+: 115/85

Out’s

30 Muscle-up transitions

OR

30 Strict Muscle-ups

Superhero Training

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest