Uncategorized

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

Warm-up

WOD

Metcon (Time)

Partner WOD

Karen- 19 min time cap

300 WB rx+: 30/25, rx: 20/14

Each person does 150 WB, divide rep scheme as needed

Yoga/Mobility

https://app.romwod.com/workout/everything-you-need

Spec Ops Training

Mental note

()

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

3 sets of 12 reverse flys with thera bands

Yoga/Mobility

Chest Stretch

Warm-up

Warm-up (No Measure)

2 min jump rope

THEN

2 rounds

Bear Crawls length of gym

Inch Worms length of gym

10 KB Rows – 5 each arm

10 Box Dips

Skill/Strength

Push Press (3×5)

WOD

Metcon (Time)

For time:

45 HSPU

45 Ring Dips

45 Push ups

Divide reps as you wish

Spec Ops Training

Mental note

Superset

1. DB Push ups/DB Bench

2. Close grip bench/close grip push ups

3. GHD Sit ups/DB planks w/ alt row

Push up off dumbell (3 x ME (Match number))

Pick weight where knuckles aren’t touching the ground. Put dumbells at a 45 angle

DB Bench (3 x 8-ME)

If you reach 50# DB go for max effort not 8 reps

Close Grip Bench Press (3 x 8)

Hands inside shoulder width.

Close/ Narrow Grip Push Ups (3 x ME)

GHD Situps (3 x ME)

DB Planks w/alternating row (3 x 45-90 sec)

Must touch shoulder with DB

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

GHD Sit-ups 3×30

Yoga/Mobility

Couch Stretch

Warm-up

Warm-up (No Measure)

Run 400m

THEN…

2 Rounds

10 Step-ups w/ KB/DB

10 Goblet Squats

10 Squat Clean & Press

Skill/Strength

Push-ups (3xME)

Not allowed to sag or pike (down dog)

WOD

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

15 Batman Box Jumps, 24/20

200m Walking Barbell Lunge, 45/35

12 Pistols

Spec Ops Training

Mental note

Workout Flow

1. Pull-up EMOM

2. Reverse Flyes / Bent Over Row superset

3. Front Levers

4. Windshield Wipers / Torso Twists superset

100 Pull-up EMOM (AMRAP – Reps)

Infinite EMOM

Every minute do Max Effort Strict Pull-ups until you fail. Repeat until you reach your desired goal.

Skill Level

Beginner – 50

Noob – 55

Not so noob – 60

Intermediate – 65

Not bad…for a wuss – 70

Seriously? is that is? – 80

Now we are getting somewhere – 90

BAMF – 100 (bitches be flocking)

Put your rounds in the comments

Reverse DB FLyes (3×15)

Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
perform them on the GHD.

Bent Over Row (3×8)

Barbell for this strength cycle.

Front Levers Raises (3×5)

RX:

https://www.youtube.com/watch?v=UJpP-PPsPRw

Scaled:

https://www.youtube.com/watch?v=6fkwhX1OVs4

Windshield Wipers (3×20)

Left + Right = 1 Rep

RX:

https://www.youtube.com/watch?v=Fuccu9GFO6g

RX+:

https://www.youtube.com/watch?v=fJBkAegr-cM

Torso Twists (3×20)

Left + Right = 1 Rep

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

3×15 Glute Extensions

Yoga/Mobility

Pigeon Pose

Warm-up

Warm-up (No Measure)

Row 300 meters

THEN…

2 Rounds

10 Reverse Lunges

10 Jump Squats

10 Push-ups

10 KB Stiff Leg Deadlifts

10 KB Swings OH

Skill/Strength

Deadlift (3×5)

overhand, no hookgrip, no chalk

WOD

Metcon (AMRAP – Reps)

5 Minutes of:

7 Deadlifts, 155/105

7 Burpees

Then 5 Minutes of:

Turkish Get-ups, 44-45/25-26

Then 5 Minutes of:

7 Handstand Push-ups

7 DB Snatches, 44-45/25-26

Then 5 Minutes of:

Row for Calories

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Spec Ops Training

Mental note

Super Set following exercises together

1. Stiff Leg Deadlifts / Glute Ham Developers

2. Weighted Lunges / Iron Mikes

3. Strict Leg Raise / Flutter Kicks (4 Count)

Stiff Leg Deadlifts (3×20)

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.

Glute-Ham Raises (3xME)

Record how many you come all the way up.

Back Rack Lunge (3×16 (8 Per Side))

Strict Toes-To-Bar (3×8)

vary the range of motion to hit 8 reps. Make it hard as hell. This is where you improve your sit-ups.

Flutter Kicks (3×30)

4 Count

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

3×20 Leg Lifts

Yoga/Mobility

Quad Smash and Dragon Pose

Warm-up

Warm-up (No Measure)

2 Rounds w/ Partner

Partner 1: Run 200m

Partner 2: Hold Plank

2 Rounds w/ Partner

Partner 1: Row 150m

Partner 2: Hang from Pull-up bar

WOD

Metcon (Time)

Partner WOD.

100 Double Unders

80 Box Jump

60 Ball Slams

80 Torso Twists, 35/26

100 Arm Haulers

800m Row

Only one partner can work at a time.

Partners can break up reps between them as desired.

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

3×25 GHD Crunches

Yoga/Mobility

Twisted Cross

Warm-up

Bench Warm Up (No Measure)

2 Rounds

10 1 Arm KB Bench Press each arm

Run 200m

10 Push-ups

Run 200m

10 1 Arm KB Push Press

Skill/Strength

Bench Press (3×8)

WOD

Stephanie’s WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 KB Squats, 53/35

10 KB Swings OH

20 KB OH Lunges (10 Per side)

2 Turkish Get-ups (1 Per side)

Spec Ops Training

Mental note

Time to nut up or shut up.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats