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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Calves

Warm-up

Warm-up (No Measure)

6 Minute AMRAP

10 Doubles or 30 Singles

5 Push-ups

10 Squats

15 Sit-ups

WOD

Metcon (Time)

5 Rounds

50 Double-unders

15 1 arm DB/KB squat cleans, 53/35

15 Burpees

50 Double-unders

Rest 2 minutes

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Hip Flexors

Nordic Hamstring

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

200m Run

Side-2-Side Lunges

1 Arm DB/KB Overhead Squats

Torso Twists

Repeat

Skill/Strength

Back Squat (3×8)

WOD

Metcon (Time)

4 Rounds for time of:

26 Weighted Lunges, 50-53/30-35 each hand

15 Deadlifts, 225/135

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Yoga/Mobility

Chest

Hamstrings

Glutes

Warm-up

Bench Warm Up (No Measure)

2 Rounds

10 KB Swings

10 DB/KB Hang Cleans Left Arm

10 Press Left Arm

10 DB/KB Hang Cleans Right Arm

10 Press Right Arm

10 Clean and Press Left Arm

10 Clean and Press RIght Arm

WOD

Metcon (Time)

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench press

Row 2,000 meters

10 body-weight bench presses

Scaled: any weight

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Hamstrings

Warm-up

Row Warm-up (No Measure)

3 Rounds for closest distance

Row as close as possible to 250meters

For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)

If you hit 250 exactly you don’t have to do any.

WOD

Metcon (Time)

Partner WOD:

10-20-30-40-50

Cal Row

Wall Ball, 20/14

Partner that is not working has to hold a plank. Divide reps however.

Skill/Strength

If time allows:

Handstand Pushups (No Measure)

accumulate 50 handstand pushups or a scaled variation

Rx: as written

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Lat

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

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

10 min Cardio Warmup (No Measure)

Row/Run/Jump Rope for 10 minutes

WOD

Jean-Quad Van Damme

The River Deltoid

Both will be written on the Board

Yoga/Mobility

https://app.romwod.com/workout/major-work