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Fitness Heroics – CrossFit Epically Awesome

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In’s

4×26 Push-ups

Yoga/Mobility

chesty stretch

Warm-up

Row Warm-up (No Measure)

3 Rounds for closest distance

Row as close as possible to 250meters

For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)

If you hit 250 exactly you don’t have to do any.

Skill/Strength

2 Minutes of sit-ups (AMRAP – Reps)

3 Rounds w/ 1 minute break between

2 Minutes of Max Effort of Strict Sit-ups.

Put in total number of Strict Sit-ups

WOD

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

10 Sit-ups w/ weight, 35/50-53

20 Flutter Kicks

30 KB/DB Weighted Lunges, 35/50-53

20 Goblet Squats, 35/50-53

10 Wall Ball, 20/30

Superhero Training

Back Squat (4×4)

Stiff Leg Deadlifts (3×8)

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.

EMOM 10 min Pistols (AMRAP – Rounds and Reps)

every minute on the minute perform pistol squats. use the rest of the time to rest.

Rx: scaled pistols; 10 reps

Rx+: pistols ; 14

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×9 Strict Pull-ups

OR

3×3 Muscle-ups

Yoga/Mobility

Foam Roll Shins and Calves

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

Forward Lunges

Side-2-Side Lunges

1 Arm DB/KB Squat Snatch

Weighted Sit-ups

Repeat

Skill/Strength

Shoulder Press (4×4)

WOD

Metcon (AMRAP – Rounds and Reps)

6 Minute EMOM

4 Touch N’ GO Power Cleans, 155/115

Last minute is Max Effort Touch N’ Go for extra reps

Metcon (AMRAP – Rounds and Reps)

6 Minute EMOM

5 Unbroken Knees-2-Elbows

Last Minute is Max Effort Unbroken Reps for extra reps

Superhero Training

Flight simulator (Time)

5 -10-15-20-25-30-35-40-45-50

Unbroken DU . If you fail a rep scheme start that one over!

Rx: Singles

Rx+: DU

800m run x3 Int. (Time)

3 x 800 meters

Rest ratios:

Rx: 1:1

Rx+: 1:2

record total time including the rest periods

Fitness Heroics – CrossFit Epically Awesome

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In’s

4×26 Push-ups

Yoga/Mobility

Trap/Neck Stretch

Warm-up

Warm-up (No Measure)

5 Minute Amrap

40 Jump Rope

10 Hollow Body Rocks

10 Push-ups

10 Goblet Squats w/ Pause

Skill/Strength

Strict Toes-To-Bar (3xME)

WOD

Row Bench (Time)

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench press

Row 2,000 meters

10 body-weight bench presses

Scaled: any weight

Superhero Training

Pull-up strength progression

All Strict Pull-ups

5 Chin above the bar

5 Chest to bar

5 Explosive Pull-ups (releasing hands from bar at top and re gripping)

5 Clapping Pull-ups

5 Strict Bar Muscle-ups

25 reps total

Weighted Pull-ups (3×8)

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In’s

800 meter Row

Yoga/Mobility

Banded Hamstrings

AND

Neck and Trap Stretch

Warm-up

Lloyds Jump Rope Challenge (No Measure)

For 5 Minutes the whole class does Single Jumps. Everytime someone stops or messes up, everyone does 2 burpees.

Skill/Strength

Front Squat (4×4)

WOD

Heavy DL Run (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

400 meter run

5 Deadlifts

RX: 365/255

RX+: 405/285

Superhero Training

Row Intervals 5 x 500 M (Time)

5 x 500 Meter row

do a 500 M row then rest for 1:30

Rx:damper 8

Rx+:damper 9+

Record TOTAL time including the rest period

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×9 Strict Pull-ups

OR

3×3 Muscle-ups

AND

Run 400 (not optional)

Yoga/Mobility

Hold a Low Squat

AND

Banded Chest Stretch

Warm-up

Warm-up (No Measure)

3 Rounds

5 Clean Pulls

5 Cleans

5 Thrusters

5 Jerks

5 Clean and Jerks

WOD #1

Be like Brooke Ence 2x Fran (Time)

21-15-9

Thrusters, 95/65

Pull-ups

@ 4:00 minutes Start Heavy Fran

15-12-9

Thrusters 115/75

Chest-2-Bar Pull-ups

Brooke Ence: 8:37
10 Minute Cap

5 Minute Rest

WOD #2

Here is the Video of Brooke Ence doing WOD #2

https://youtu.be/DWykU7klY0I

Be like Brooke Ence C&J (Time)

100 Double Unders

5 Clean & Jerk, 205/135

75 Double Unders

5 C&J, 185/125

50 Double Unders

5 C&J, 165/115

Brooke Ence: 6:38

Jon Pera: 5:10
10 minute cap

Superhero Training

Bench Press (4×4)

Shoulder Press (3×8)

Skull Crushers (3×8)

Fitness Heroics – CrossFit Epically Awesome

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In’s

1000 meter Row

Yoga/Mobility

Trap/Neck Stretch

Warm-up

Warm-up Gymnastics (No Measure)

7 Minute Warm-up

20 Single Jumps

10 Push-ups

3 Kick ups to wall

10 Hollow Body Rocks

3 Kick ups to wall

10 Air Squats

Skill/Strength

Learning Butterfly Pull-ups

WOD

2017 CF Regional Event #1 (Time)

Partner WOD

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

RX+: Solo (With Vest is full WOD, if available)