Grant McHaney

Fitness Heroics – CrossFit

In’s

Quad smash

Yoga/Mobility

– Glutes

-Lats

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Skill/Strength

High-Hang Clean (Finding 1 rep max)

WOD

5/29/2015 (Weight)

10 minute EMOM

5 High Hang Squat Cleans

Scaled: any weight

RX: 85% of 1 RM

RX+: 90% of 1 RM

Out’s

51 Pull-ups

Fitness Heroics – CrossFit

In’s

Row 1,000 meters

Yoga/Mobility

-Upright Titanic Full Nelson

-Couch Stretch

Warm-up

15 min cardio (No Measure)

5 minutes jump rope

5 minutes running

5 minutes burpees

Skill/Strength

Ring Dips (3 sets of max effort dips)

WOD

5/27/2015 (AMRAP – Rounds and Reps)

18 Minute AMRAP

20 Double Unders

10 Kettlebell Swings

Scaled:

Single Jumps

any weight above eye level

RX:

Double unders

53/35 above eye level

RX+:

double unders

62/44 overhead

Out’s

50 Power cleans w/ barbell

Fitness Heroics – CrossFit

In’s

40 Burpees

Yoga/Mobility

– Hip Flexors

– IT Bands

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

Weightlifting

5/27/2015 (Weight)

26 min ETMOM

(Every Two Minutes On the Minute)

5 Overhead Squats, increasing in weight after every set

Scaled: Any starting weight

RX: 65/45

RX+: 95/75

Out’s

50 Iron Mikes

Fitness Heroics – CrossFit

In’s

Foam Roll

-Calves

-Lats

Yoga/Mobility

-Upright Titanic Full Nelson

-Runners Stretch

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

WOD

NOT MURPH

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
JK! it’s 100% Murph

Out’s

Stretch everything that aches

Fitness Heroics – CrossFit

In’s

3 x 5 Kick ups into handstands

Yoga/Mobility

-QL

-Glutes

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

WOD #1

Mr. Clean (AMRAP – Rounds and Reps)

Death by ascending ladder

1:00-2:00

1 Power Clean

1 Hang Clean

2:00-3:00

2 Power Cleans

2 Hang Cleans

3:00-4:00

3 Power Cleans

3 Hang Cleans

4:00-5:00

4 Power Cleans

4 Hang Cleans

etc.

Scaled: any weight

RX: 95/75

RX+: 135/95

WOD #2

Row 1,000 meters for time

1000m Row (Time)

Max Effort 1000m Row