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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

DB/KB Front rack squat hold

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 Glute Bridge

Skill/Strength

Turkish Get Up (1×1)

Work up to heaviest weight possible for 1 rep each arm.

WOD

Metcon (Time)

3 rounds for

30 Toes-2-Bars

15 Clean and Jerks, 155/105

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In’s

3×9 Pull-ups

OR

3×4 Muscle-ups

Yoga/Mobility

Banded Chest

Banded Lats

Warm-up

Warm-up (No Measure)

7 Minute AMRAP

10 Side-2-Side Lunges

5 Inch Worms

5 Strict Burpees

5 Strict Pull-ups Or Ring Rows

Skill/Strength

Single Arm KB Bent Row (3×8)

Pendlay or Bent Row w/ KB and 1 arm

DB Bicep Curls (3×8)

self explanatory.
SUPERSET

WOD

Metcon (Time)

5 rounds

20 strict dips

14 Thrusters, 135/95

RX+: DB/KB 62/44

Superhero Training

Metcon (AMRAP – Reps)

12 Minutes

30 Sec of Burpees

30 Sec of REST

MAX Effort on Last minute

Metcon (AMRAP – Reps)

8 Minutes

30 Sec of Flutter Kicks

30 Sec Rest

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In’s

3×9 Pull-ups

OR

3×4 Muscle-ups

Yoga/Mobility

Pigeon Pose

Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Tuck Jumps

2. Single Jumps

3. ALT Step Jump Rope

4. KB Swings

Repeat

WOD

Metcon (Time)

10 Rounds for time w/ Partner

200 Meter Sprint

Rest period is how long it takes your partner to complete 200 meters. Both partners will do 10 rounds

Score is time it takes both partners to completely finish 10 rounds.

Skill/Strength

Weighted OH Sit-ups (3×30)

Holding weight inline with your torso the whole time. no swinging of the arms.

Superhero Training

15m/Gym/Met/Couplet (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 HSPU, 45lb Def.

200 meter run

Black and Blue (Time)

5 rounds for time

5 power cleans

10 burpees

Scaled: 95/75

Rx: 135/95

Rx+: 155/105; burpees over the bar

Fitness Heroics – CrossFit Epically Awesome

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In’s

4×27 Push-ups

Yoga/Mobility

Foam Roll Cavles

AND

Hold Low Squat w/ weight

Warm-up

Warm-up (No Measure)

5 minute amrap

20 Jump Rope

7 Goblet Squats w/ Pause

7 Modified Pistols

4 Turkish Get-ups

WOD

Metcon (Time)

For time: (28-ish minute cap)

3/4 Mile Run

75 Wall Ball, 30/20

25 Sit-ups weight OH, 30/20

75 Wall Balls, 30/20

3/4 Mile Run

Superhero Training

Bench Press (4×4)

Skull Crushers (3×8)

Superser w/ OH Banded Tricep Extensions.

DB Chest Flyes (3×8)

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In’s

3×9 Pull-ups

OR

3×4 Muscle-ups

Yoga/Mobility

4 Minutes of Agony

Warm-up

Handstand Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Push-ups

10 Jump Squats

3 Kick ups to Handstand

Skill/Strength

Practicing Handstand Walks

WOD

One WOD or the Other

Metcon (Time)

4 Rounds for time (18 min Cap)

25ft, 1 Arm OH Walking Lunge, 50-53/35

25ft Handstand Walks

4 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

30 Cal Row

10, 1 Arm OH Lunges, 50-53/35

10 Box Jumps, 24/20

Superhero Training

1/4 Run Sprints (Time)

4 rounds for time

Sprint .25 miles

rest 1:1

Fitness Heroics – CrossFit Epically Awesome

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In’s

Run 800

Yoga/Mobility

Hamstrings

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ DB

3 Snatch Pulls

3 Hang Power Snatches

6 Sit-ups

6 Goblet Squats

Skill/Strength

500m Row (Time)

Max Effort 500m Row

WOD

Metcon (Time)

For time w/ Partner:

100 DB snatches, 50/35

80 Cal. row

60 Bar-facing burpees

40 Muscle-ups

OR

40 Pull-ups

40 Push-ups

RX+: Solo