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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

WOD

Superhero Training

Gymnastics

Skill: 3 x max-effort handstand hold (against wall or freestanding) rest as needed between sets

Then:

12 minute AMRAP of:

10 V-ups

12 shoulder touches

12 squat to 1/2 jump turn

12 inchworm with pushup

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

Paused Front Squat (3×5)

Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5

WOD

Superhero Training

Weightlifting

Close Grip Bench Press (3×5)

Hands inside shoulder width.
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5

Clean (3×3)

Your sets of 3 can be at different weights. EG. 110×3, 115×3, 120×3

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

WOD

Superhero Training

Gymnastics

Rx’d work:

3 rounds for quality

20 box shoulder shrugs off rings (keep arms straight)

15 HSPU

60-second handstand hold

Scaled work:

3 rounds for quality

20 box shoulder shrugs off box (keep arms straight)

15 HSPU on box

60-second handstand hold

Shrugs off Box:

https://www.youtube.com/watch?v=ZMimWB_5JLk&feature=youtu.be

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Chest opener with barbell on rack

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ bar

3 Snatch Pulls

3 Hang Power Snatches

3 OH squat

3 Squat Snatches

Skill/Strength

Overhead Pause Squats (3×5)

2 Second Pause at bottom of the squat
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 chest-to-bar pull-ups

20 Pistols, alternating

10 box jumps

RX: 33″/27″

RX+: 36″/30″

Superhero Training

Weightlifting

Shoulder Press (3×5)

Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5

Snatch (3×5)

Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Chest Stretch and External rotator cuff work

Warm-up

Gymnastics Warm-up (No Measure)

1 Minute Intervals

-Narrow Stance Air Squats

-Close Grip Inch Worm Push ups

-Hollow Body Hold

-Lunges

Run 400

-Inch Worm into Down Dog

Skill/Strength

Dips (3 sets of Max Effort)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Superhero Training

Gymnastics

Strict Diane with a “rocky” twist

21-15-9

Deadlift (225/155)

Hollow rocks (tuck position for scaled version)

Strict HSPU

Program by Pamela Gagnon

EDITOR’S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.