Grant McHaney

Fitness Heroics – CrossFit

Warm-up

Hips/Hams (No Measure)

2 Rounds

50 jump ropes

Inch Worm (down gym)

Perfect Stretch (down gym)

Back Squat (8-6-6-4-3-3-3)

17 Minutes to do 3 sets of 3 @ a heavy weight

WOD

Gluteator (Time)

4 Rounds for time:

10 Right Arm KB Swings, 53/35

10 Left Arm KB Swings, 53/35

Run to Racetrack and back

RX+:

KB Swings, 62/44

Run w/ Kettlebell
16 minute cap

Cash Out

Stiff Leg Deadlifts (5×10)

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.

Fitness Heroics – CrossFit

FGB spawned by the unholy man himself…me

WOD

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
BUT THERE IS A TWIST TO IT!!

Fitness Heroics – CrossFit

Warm-up

The reckoning (No Measure)

10 minutes of jump rope

Every minute on the minute preform 1 Burpee

Skill/Strength

Thruster (6×10)

Sets 1-3 are warm up sets

Sets 4-6 should be heavier

Push-ups (5-5-5-ME-ME-ME)

holding a plank position lower your body to the ground until your CHEST touches the ground and press yourself back up.
Push-ups are done immediately after Shoulder press, NO WAITING. Put total number of all 3 sets into score section.

15 minutes

WOD

Deathstroke (Time)

Scaled:

5 Rounds

100 Jump rope, single=1 doubles=2

10 Thrusters, 15lb less than 10 RM

RX:

5 Rounds

50 Double Unders

10 Thrusters, 10lbs less than 10 RM

RX+:

5 Rounds

75 Double Unders

10 Thrusters, 10 RM weight

20 minute cap

Cash Out

100 Mad Russians

Fitness Heroics – CrossFit

BATMAN!!!!!!!!!!!!!!!

Yoga/Mobility

Quad Sheer

Warm-up

Junk Yard Dog (No Measure)

Junk Yard Dog

10 Jumps over partner

10 Over unders w partner

The Batman (No Measure)

5 Min AMSAP

10 Box Jumps/Step ups

10 Push-ups

10 Squats

5 Pull-ups

Skill/Strength

Front Rack Lunge (6×10)

Set 1 light weight

Set 2 Moderate weight

Set 3-5 Moderate to heavy weight

WOD

The Batman (AMRAP – Rounds and Reps)

Death By EMOM (Every minute on the minute with an ascending ladder)

Scaled:

1 Burpee

1 Step-up

RX:

Burpee Box Jumps, 24/20

RX+:

Batman Burpee Box Jumps, 30/24

w/ a cup on water 3/4 full. 6 lunge penalty for spilling water.

1:00-2:00

1 Rep of respective movements

2:00-3:00

2 Reps of respective movements

3:00-4:00

3 Reps of respective movements

…Etc.

Fitness Heroics – CrossFit

merrily merrily merrily merrily, CrossFit is but a dream…of PAIN!!!!

Yoga/Mobility

VOODOO FLOSS KNEES!!!

Warm-up

10 AMSAP (Wrists) (No Measure)

10 minute AMSAP

10 wrists circles clockwise

50 Jump Rope

10 wrists circles counter clockwise

10 Lion King Lunges

Skill/Strength

Ring Rows (3x Max Effort)

Metcon

DeadPull…get it? (Time)

For time

Scaled:

100 Deadlifts @ 30% of 1 Rep Max

Penalty for setting bar down:

5 Ring Row

with a run to Racetrack and back

RX:

100 Deadlifts @ 35% of 1 Rep Max

Penalty for setting bar down:

5 Pull-up

Run to Racetrack and back

RX+:

100 Deadlifts @ 40% of 1 Rep Max

Penalty for setting bar down

5 Chest-2-Bar Pull-up

Run to Racetrack and back
25 Minute Time Cap

Cash Out

5×10 of T-Flyes on rings or TRX

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

Shoulder 10min AMSAP (No Measure)

Inch Worm Down Gym

Burpee Broad Jumps down gym

20 Pass throughs

Skill/Strength

Working on kipping form:

1. Hanging from bar with active shoulders

2. Maintaining Hollow Position

3. Beat Swing

4. Pull-up

5. Rhythm

WOD

JT Aff. (Time)

Scaled:

21-15-9

Wall Walks

Assisted dips

Ring Push-ups

RX:

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

RX+

21-15-9

Deficit Handstand Push-ups (hands on 45lb plates, 3 inches)

Muscle up to start Ring Dips

Push-ups w/ feet on 45lb plate, 3 inches
20 minute time cap

Cash Out

Sit-ups (1 Set Max Effort )