Grant McHaney

Fitness Heroics – CrossFit

Don’t wait for New Years to get started on your goals. Start now.

Yoga

-Yoga Squat

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

Weightlifting

Stiff Leg Deadlifts (5x 10 reps)

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.
Sets 1-2 are light weight

Set 3 is medium weight

Sets 4-5 are heavy weight

Front Squat (5x 10 reps)

WOD

12/29/2014 (Time)

21-15-9 (12 minute cap)

Squat Cleans, 115/75

Pull-ups

RX+:

Squat Cleans, 135/95

Chest-2-Bar Pull-ups

Cash Out

-50 Sit-ups

Fitness Heroics – CrossFit

Warm up Step ups (No Measure)

3 Rounds

20 Pass throughs

10 Step ups

10 Overhead squats w/ PVC pipe

Gymnastics

Ring Dips (3x Max Effort)

Metcon

1st WOD ever (Time)

15 Minute Time Cap

100-90-80-70-60-50-40-30-20-10

Single Jumps

10-9-8-7-6-5-4-3-2-1

Burpees

RX Plus:

50-45-40-35-30-25-20-15-10-5

Double Unders

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps

Cash Out

1000m Row (Time)

Max Effort 1000m Row

Fitness Heroics – CrossFit

Yoga

-Downward facing dog

-Pidgeon pose

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

WOD

Couch Potatoe vs. Captain Ginger (Time)

35 minute cap

50-40-30-20-10

Wall Ball, 20/14

Snatches, 75/45

Burpees

Fitness Heroics – CrossFit

Gotta get those Gainz

Yoga

-Downward facing dog

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

Overhead Squat (5×10)

Metcon

Merry Happy Holiday (AMRAP – Rounds and Reps)

Partner WOD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

17 Min and 30 second AMRAP:

Row 1000 meters

20 Deadlifts, 115/85

20 Hang Power Cleans,115/85

20 Shoulder-2-Overhead,115/85

20 Overhead Squats, 115/85
RX Plus: 135/95

Cash Out

Happy Holidays! but seriously 50 Double Unders or 150 Single Jumps

Fitness Heroics – CrossFit

We gonna sing today

Yoga

-Warrior 2

-Crescent Warrior

Warm-up

Sky’s out, thighs out (No Measure)

3 Rounds

10 Stiff Leg deadlifts w/ PVC

10 Lunges

Inch Worm down gym

WOD

CrossFit Musical (AMRAP – Rounds and Reps)

Back Squats, 35% of 1RM “Flowers” by Moby.

-Squat down when the song says “Sally Down.”

-Stand when the song says “Sally Up.”

Push ups, “let the drummer kick” by Citizen Cope

-Go down when you hear “Kick..”

-Come up when you hear “Kick.”

Deadlifts, (same weight as Back Squat) “Thunderstruck” by AC/DC

-Do 1 deadlift any time “thunder” is said during the song.

Sit-ups, “Around The World” By Daft Punk

-Do 1 sit-up every time “world” is spoken in the song.
To claim RX on this WOD you must be able to preform all exercises at the appropriate cadence.

ALSO FOR RX———

1. During “Flowers” you are NOT allowed to set the weight down.

2. During “Let The Drummer Kick” you are not allowed to take weight off arms or set knees down.

3. During “Thunderstruck” you only have to keep cadence.

4. During “Around The World”…..you only have to keep cadence…..yeah about that.

1 Round is successfully completing 1 song at the given cadence. If you fall behind on cadence the remainder of the song turns into an AMRAP (As Many Reps As Possible).

Cash Out

STRETCH!!!!

I regret nothing

Fitness Heroics – CrossFit

Lets see how our maxes did over this last month. Try some 30 ot 6 before you workout to lift all the weights 🙂

Mobility

-Quads

-Hip Flexors

Warm-up

Warm up 2 (No Measure)

2 Rounds

Broad Jumps (length of gym)

20 Pass throughs

10 Sit ups

Weightlifting

Power Lifting Total (Total Weight)

Cash Out

30 Strict Toes-2-Bar

OR

30 Strict Hanging Leg Raise