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Fitness Heroics – CrossFit Epically Awesome

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In’s

3×12 Glute Extensions

Yoga/Mobility

Hold Low Squat w/ KB

Warm-up

Warm up 6 (No Measure)

2 Rounds

Run to racetrack

Inchworm (length of rig)

Power Skip back

Skill/Strength

Metcon (Calories)

10 Minutes

30 Seconds Row

30 Seconds Rest

WOD

Row / burpee WOD (Time)

30-25-20-15-10-5

Calorie Row

Burpees

Spec Ops Training

Mental note

Few more days till the next PAST test, Get your training in.

16 min Cardio WOD (AMRAP – Rounds and Reps)

every 4 min for 16 min

400 m run + 20 sit ups

Rx: as written

Rx+: Sit ups with PVC pipe behind head

Fitness Heroics – CrossFit Epically Awesome

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In’s

Foam Roll Calves

Yoga/Mobility

Dragon Pose

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Air Squats

5 Squat Cleans

Skill/Strength

Metcon (AMRAP – Reps)

8 Min EMOM

5 Squat Cleans 165/105

Go for 60-80% of your 1 rep max. Don’t cheat yourself, increase the load if it is too easy.

WOD

Hello Legs…Goodbye legs (Time)

3 Rounds for time

20 Back Squats

20 Back Rack Lunges (10 per side)

Run to Racetrack

RX: 135/95

Spec Ops Training

Mental note

Bulgarian Split Lunge (3×8)

Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.

Glute-Ham Raises (3×8)

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.

GHD Crunches (3×20)

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×20 GHD Oblique Twists

Yoga/Mobility

Chest Stretch on Rig

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

Skill/Strength

Bench Press (4×4)

WOD

17 Min Partner (AMRAP – Reps)

17 Minute Cap

60 Deadlifts, 135/95

30 Burpees

60 Front Squats, 135/95

30 Burpees

60 Push Press, 135/95

30 Burpees

AMRAP (in remaining time)

Clean & Jerk, 135/95lb

Score is Total number of Clean & Jerks. Put your time to complete the WOD in Comments.

Spec Ops Training

Mental note

Next Past test is Next Monday.

DB Shoulder Press (3×8)

DB Chest Flyes (3×10)

GHD Situps (3×15)

add weight to keep the rep scheme at 15 reps.

DB Front Raises (3×10)

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In’s

3×15 GHD Back Extensions

Yoga/Mobility

Chest Stretchy

Warm-up

Warm-up Gymnastics (No Measure)

7 Minute Warm-up

200 Meter Run

5 Inch Worms

3 Kick ups to wall

10 Hollow Body Rocks

3 Kick ups to wall

10 KB Stiff Leg Deadlifts

Skill/Strength

Weighted OH Sit-ups (3×10)

Holding weight inline with your torso the whole time. no swinging of the arms.
If it burns it grows. Unless it is when you pee….go see a doctor, yesterday.

WOD

Pure Evil (AMRAP – Rounds and Reps)

14 Minute AMRAP/EMOM

3, 6, 9, 12, 15, 18, 21, etc…

KB Swings, 62/44 OH

Push-ups

with EMOM of 5 Burpees

RX+: HSPU

burpees do not count towards score

Spec Ops Training

Mental note

Back Squat (3×8)

Bulgarian Split Lunge (3×8 Each Side)

Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.

Glute-Ham Raises (3×8)

Weighted GHD Sit-ups (3×10)

Add weigth as needed

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.

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In’s

3×12 GHD Sit-ups

Yoga/Mobility

4 minutes of agony

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

Skill/Strength

Shoulder Press (4×4)

WOD

New Year, New Fran (AMRAP – Rounds and Reps)

12 minute AMRAP

(As Many Round and/or Rep As Possible)

Scaled:

10 Thrusters, any weight that is appropriate

10 Ring Rows or any modification of pull-ups

RX:

10 Thrusters, 95/65

10 Pull-ups

RX+:

10 Thrusters 105/75

10 Chest-2-Bar

Spec Ops Training

Bent Over Row (3×10)

Reverse DB FLyes (3×15)

Bend over to parallel w/ flatr 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.
RX+: on GHD Glute extension style.

Ring Rows (3xME)

GHD Crunches (3×20)

DB Bicep Curls (3×10)

self explanatory.

Mental note

Wake up, get into the gym and put in the work. You have less time to prepare for selection than you think.

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×15 GHD Oblique Twists

Yoga/Mobility

Couch Stretch

Dragon Pose

Warm-up

Warm-up Gymnastics (No Measure)

7 Minute Warm-up

20 Single Jumps

5 Inch Worms

3 Kick ups to wall

10 Hollow Body Rocks

3 Kick ups to wall

10 Lunges

Skill/Strength

Spending 8 Minutes working on squat therapy. Perfecting our air squat.

100 Air Squats (Time)

100 Air Squats for time
5 Minute Time Cap

WOD

8/3 ABS, ABS, and more ABS (Time)

50 Toes-2-Bar

50 Torso Twists w/ DB/KB, 35/26

50 Strict Sit-ups

50 V-Ups

50 Knees-2-Elbows

Spec Ops Training

Mental note

Alternate cardio day. Go Ham like a Hamster.

Row Run Cardio (Time)

20 minute time cap

Row 750

Run 1/4 mile

Row 500

Run 1/2 mile

Row 250

Run 3/4 mile

3 min ME Double Unders (AMRAP – Reps)

3 Minutes for Max Effort Double Unders