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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

Bench Press (5×5)

Your 5×5 do not have to be at the same weight.

WOD

Superhero Training

Weightlifting

Back Squat (5×5)

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

Deadlift (1×5)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Calf Stretch on lowered J-Cup

Couch Stretch

Warm-up

Pistol Warm-up (No Measure)

3 Rounds holing band overhead

10 Forward Lunges

10 Lunges w/ back foot flat

10 Reverse Lunges

10 Air Squats

Skill/Strength

50 Pistols for Time (Time)

WOD

Superhero Training

Gymnastics

Rx’d work:

5 rounds for quality

accumulate 1 min of handstand – wall or freestanding

10 strict barbell presses @65% bw

10 hollow to superman rocks

Scaled work:

5 rounds for quality

accumulate 1 min in handstand (off box/one leg up)

10 strict barbell presses 50% bw

10 hollow to superman rocks

Hollow to Superman Rocks:

https://www.youtube.com/watch?v=okkc07gIzOY

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

WOD

Skill/Strength

Paused Front Squat (3×5)

Your 3×5 can be at different weights

Superhero Training

Weightlifting

Close Grip Bench Press (3×5)

Hands inside shoulder width.

Clean (3×3)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Prep for 16.4

https://romwod.com/workout/16-4/

Warm-up

BW General Warm up (No Measure)

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Jump Squats

WOD

Row can be substituted with a 600m Run

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

Superhero Training

Gymnastics

Rx’d work:

5x20sec frog tand holds – try straight arm (working balance on hands)

accumulate 2 minute handstand hold – belly to wall

2×30 shifts from right to left – back to wall**

4min – tabata hollow rocks (in straight/hollow body position)

Scaled work:

5x20sec frogstand holds – bent arm (working balance on hands)

accumulate 2min of handstand hold with one leg on box and one leg in air straight up

2×30 shifts from right to left side – legs on box**

4min – tabata hollow rocks (in tuck position)

**work slow, making sure you shift weight over the dominant shoulder

Frog Stand Holds:

https://www.youtube.com/watch?v=kKVJuYVhL1U

Hollow Rocks:

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

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

WOD

Skill/Strength

Overhead Pause Squats (3×5)

2 Second Pause at bottom of the squat
Your 3×5 can be at different weights. EG. 110×5, 115×5, 120×5

Superhero Training

Weightlifting

Shoulder Press (3×5)

Your 3×5 can be at different weights.

Snatch (3×5)

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

External Rotator Cuff work

Warm-up

Skill/Strength

Weighted Pull-ups (3×8)

WOD

Superhero Training

So I have been getting a lot of requests to work on various exercises so what I have decided to do is focus 1 month on each exercise to allow enough time for you as the hero to master the skill.

This month on Tuesday and Thursday for Superhero Training we will be focusing on Handstands to include, presses and walking. There is a Scaled and a RX version.

If you are ever uncertain about an exercise please make sure to ask a coach.

Gymnastics

Week One – Balance, Handstand, and Core

Day One

Rest as needed between sets.

Rx’d work:

10 x 10 second handstand hold (belly to wall)

20 tuck up

30 deficit hand release push up (set plates for your hands )

40 superman pulses

Scaled work:

10 x 10 second handstand holds off box

20 tuck up

30 hand release push up

40 superman pulses

Tuck Up:

https://www.youtube.com/watch?v=9orIyKlitUs

Program was made 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.