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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Rolls Lats

-2 Minutes each side

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

5 Burpees over bar

Skill/Strength

Planks ME

3 Sets of Max Effort Planks High or Low.

RX+: TRX Straps or Rings

Pull-ups (3×8)

Weighted Pull-ups (3×8)

WOD

Metcon (Time)

6 Rounds (11 minute cap)

20 Double Unders

10 Thrusters, 115/85

Rest 2 Minutes past 11 min cap

1 Mile Run
Run and WOD are TWO SEPERATE Scores. “Add Performance”, “Metcon”, “1-mile run”, “ADD.”

Superhero Training

Row Intervals 5 x 500 M (Time)

5 x 500 Meter row

do a 500 M row then rest for 1:30

Time cap is 20 Mins

Rx:damper 8

Rx+:damper 9+

Record TOTAL time including the rest period

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Pigeon Pose

-3 Minutes each side

Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. High knees RX+: Hold arms out to the side

4. KB Swings

Repeat

Skill/Strength

Deadlift (1×5)

WOD

Metcon (Time)

30-20-10

Deadlifts, 225/135

Box Jumps, 24/20

Superhero Training

Back Squat (3×5)

Bench Press (3×5)

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Yoga/Mobility

Couch Stretch

-3 Minutes each side

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

Metcon (AMRAP – Reps)

7 Rounds for Reps

1 Min – Snatch

1 Min – Overhead Squats

1 Min – Burpees

1 Min – REST

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Yoga/Mobility

Dolphin Pose on Barbell

-2x 90 Seconds

Warm-up

Clean and Jerk warm up (No Measure)

2 Rounds w/ empty bar

-8 Clean Pulls

-8 Front Squats

-8 Strict Press

-8 Push Press

-8 Squat Clean and Jerk

30 Second Plank

Skill/Strength

Split Jerk (3×5)

Doesn’t have to be the same weight.

WOD

Metcon (AMRAP – Reps)

16 Minute EMOM

Even- 12 Deadlifts

Odds- 3 Hang Squat Cleans

RX: 75% of Squat Clean 1 RM

Superhero Training

Squat Clean (3×5)

Front Squat (3×5)

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Bar War Spins

WOD

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Yoga/Mobility

https://romwod.com/workout/five-pigeons/

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Twisted Cross w/ Arm at 90

-3 Minutes each side

Warm-up

Gymnastics Warm-up (No Measure)

1 Minute Intervals

-Narrow Stance Air Squats

-Inch Worm Push ups

-Hollow Body Hold

-Lunges

-Inch Worm into Down Dog

-High Knees

Skill/Strength

Push Press (3×5)

WOD

Metcon (Time)

21-18-15

DB or KB thrusters

400m Run

RX: 44-45/35

RX+: 53/40-44

Superhero Training

Squat Snatch (3×5)

Overhead Squat (3×5)

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