Grant McHaney

Fitness Heroics – CrossFit

Mobility

Lacrosse ball roll upper back

Warm-up

Ginger Jedi (No Measure)

3 rounds

10 Air Squats

10 Pull-ups

10 Lunges

10 Push-ups

Weightlifting

Back Squat (10-8-6-4-2-4-6-8-10)

Stiff Leg Deadlifts (5x 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.

Bench Press (10-8-6-4-2-4-6-8-10)

Metcon

Metcon (AMRAP – Rounds)

10 Minute AMRAP

50 Jump Rope

20 Lunges

20 Pushups

Fitness Heroics – CrossFit

Daily Objective : HOLLOW POSITION

Yoga

Forward bend w/ hand behind back

3x 1 minute

Warm-up

Warm up 6 (No Measure)

2 Rounds

Run to racetrack

Inchworm (length of rig)

Power Skip back

Skill

Mountain Climbers (3x 1 minutes)

In the push-up position, touch 1 knee to elbow, hop and switch feet.

Each knee touch is 1 rep.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15 Minute Time Cap

Cash Out

50 Hollow Push-ups

50 Hollow Pull-up or Ring rows

Fitness Heroics – CrossFit

Daily Objective: Drive w/ the hips
…Where is Perry the Platypus?

Yoga

Seated Partner Stretch

Skill

Turkish Get Up (10 minutes to find 1 RM (Both Sides))

WOD

Kettle Bell FGB (AMRAP – Reps)

3 Rounds going for Reps

Each exercise is 1 minute

1. Right Hand KB Swing, 53/35

2. Left Hand KB Swing, 53/35

3. Sumo deadlift w/ high pull, 53/35

4. Jump rope (alternating step)

5. Box Jumps w/ Stick above head, 20/24

6. REST

Fitness Heroics – CrossFit

Daily Objective: Smooth lifting

Yoga

Forward Triangle

Warm-up

Row (No Measure)

Row 1000 meters at a talking pace

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

Hang Clean Complex (12 minutes to find heaviest weight)

1 Deadlift

1 Hang Power Clean

1 Hang Squat Clean

1 Front Squat
Sets 1-2 are lightweight

Sets 3 is moderate

sets 4-Everything else are heavyweight

DO NO SET BAR DOWN.

Metcon

Dead Push-ups (AMRAP – Rounds and Reps)

An ascending ladder EMOM (every minute on the minute)

FIRST MINUTE

1 Deadlift, 225lb/135lb

1 Hand Release Push-ups

SECOND MINUTE

2 Deadlifts 225lb/135lb

2 HR Push-ups

THIRD MINUTE

3 Deadlifts 225lb/135lb

3 HR Push-ups

ECT.

…

Continuing the pattern until you can no longer complete the reps inside the minute.

RX+: 275/185
13 minute time cap

Cash Out

Row (No Measure)

Row 1000 meters at a talking pace

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
Not a typo.

Fitness Heroics – CrossFit

Mobility

Sheer

-Triceps

Warm-up

Robin (No Measure)

2 Rounds

Perfect Stretch (Length of gym)

Burpee broad jumps (length of gym

THEN…

2 Rounds

10 Air Squats

Skip (Length of gym)

Inch worm (Down gym)

Gymnastics

Pull-ups (3 sets of Strict Pull-ups at Max Effort)

Inverted Ring Rows (3 sets of Ring Rows at Max Effort)

Metcon

Metcon (Time)

3 Rounds for time (12 minute cap)

10 Barbell Row, 135/95

15 Deadlifts, 135/95

Cash Out

Ring CURLS!!! (3 sets of Max Effort)