Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

WOD

Superhero Training

Pull-ups (3xME)

Weighted Pull-ups (3×8)

DB Bicep Curls (3×8)

self explanatory.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Hamstrings

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

Forward Lunges

Side-2-Side Lunges

1 Arm DB/KB Squat Snatch

Weighted Sit-ups

Repeat

WOD

Metcon (Time)

7 Rounds for Time:

21 Shoulder Press, 75/55

21 KB Swings OH, 53/35

Out’s

1000 Meter row. NOT FOR TIME.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

4 Minutes of squat hold

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– 7 Air Squats

– 7 Snatch pulls

– 7 Power snatches

– 7 OH squats

– 7 snatch balances

– 7 squat snatch

WOD #1

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

5 Squat Snatch, 115/85

10 KB Swings, 53/35

Run 200 meters

WOD #2

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

20 Cal Row

3 Rope Climbs or 9 Pull-ups

RX+: Legless rope climbs

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Pigeon Pose

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

WOD

Metcon (Time)

5 rounds for time of:

4 Clean and Jerks, 225/135

4 Rope Climbs

40-ft. handstand walk

Skill/Strength

Handstand Pushup EMOM (AMRAP – Rounds and Reps)

10 Min EMOM

5 x Handstand push ups

Rx: scaled

Rx+: deficit using 45# plates

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Lats and/or 4 Minutes of Agony

Warm-up

Sntach Warm up (No Measure)

3 rounds w/ KB/DB

-6 snatch pulls

-6 muscle snatches

-6 hang power snatches

-6 Push Press

-6 hang squat snatches

WOD

Metcon (Time)

For time:

100 dumbbell snatches, 50/35

80 cal row

60 burpees

40 muscle-ups

OR 40 Pull-ups and 40 Push-ups

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Roll Calves

Warm-up

Warm-up (No Measure)

3 Rounds

16 Double Unders

8 DL w/ High Pull

8 Cleans

8 Press

8 Sit-ups w/ weight

Skill/Strength

Planks ME (3xME)

3 Sets of Max Effort Planks High or Low.

RX+: TRX Straps or Rings
Super set with Leg tosses

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

25 toes-to-bars

50 double-unders

15 Single arm KB cleans, 70/53