Grant McHaney

Fitness Heroics – CrossFit

Mobility

Warm-up

Warm Up 5 (No Measure)

2 rounds

Run to racetrack and back

Perfect stretch down the gym and back

10 Pass throughs

Weightlifting

Back Squat (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Burpee Pull Ups

10 Hang Power Clean (135/95)

10 Pistols (Scale KB Goblet Squats)
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RX Plus: AKA Crazy, AKA Hero, AKA Epically Awesome, AKA Bruce Wayne, AKA Jedi Master, AKA “I am the Force”

10 min AMRAP

10 Burpee Muscle ups

10 Hang Squat Cleans, (145/105)

10 PISTOLS

Cash Out

Deficit Handstand Push-ups (3 x Max Effort)

Fitness Heroics – CrossFit

Mobility

Titanic Stretch

Quad Smash

Warm-up

Ginger Jedi (No Measure)

3 rounds

10 Air Squats

10 Pull-ups

10 Lunges

10 Push-ups

Weightlifting

Shoulder Press (5×10)

Metcon

1st WOD ever (Time)

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, 24/30

Fitness Heroics – CrossFit

Mobility

VOODOO FLOSS

-Wrists

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

Skill

10 minutes to practice

Second and Third pull with weight.

Weightlifting

Snatch Grip Deadlift (10 min EMOM)

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

FYI all of my Fitness Heroes, we will be changing Saturday’s class this week to 4pm class and 5pm open gym. We are changing times because myself and a few other members are doing a Superhero 5K run in the morning

If you would like to partake in this 5K the link is below. It is only $20 to register. Bring your best superhero shirt

https://www.eventbrite.com/e/the-hero-5k-pensacola-registration-13085672599?discount=SuperBuddy