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Fitness Heroics – CrossFit Epically Awesome

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In’s

4×25 Push-ups

If you cant do push-ups without your thighs touching the ground. Do push-ups on the rings or TRX. DO ALL 25 IN A ROW. There is a reason it is 4 SETS OF 25 and NOT 20 SETS OF 5.

Yoga/Mobility

Roll Triceps and Lats

Warm-up

Warm-up (No Measure)

2 Rounds w/ DB

5 burpees

5 DL w/ HP each arm

5 Push Press each arm

5 Snatch each arm

5 Overhead Squats each arm

5 Squat Snatch each arm

Skill/Strength

Squat Therapy Mother Truckers

WOD

G-Comp #1 (Time)

5-10-15-10-5

DB Squat Snatch, 50/35

Chest-2-Bar
7 Minute Cap

3 Minute Rest

THEN WOD #2

WOD #2

G Comp #2 (Time)

100 Air Squats

50 DB 1-arm Thrusters

50 Dips

50 DU’s
7 Minute Cap

Superhero Training

Bench Press (4×4)

Shoulder Press (3×8)

Skull Crushers (3×8)

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In’s

3×8 Pull-ups

OR

3×5 Muscle-ups

Yoga/Mobility

Upright Titanic Full Nelson

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Grip Push Press

5 Power Snatch

Skill/Strength

If you do not have double unders, you will work on DU’s with the coach.

If you can do DU’s you will do the Jump N’ Rope Challenge. If you can do both record it! you can get a free jump rope every year for life from Jump N’ Rope.

Jump N’ Rope Challenge x3 (Time)

3 Attempts at given rep scheme below. Record ONLY your BEST time.

100 Alternating steps (doing one step with each foot = 1 rep)

100 Double Unders

WOD

Do not rush your lifts. Work up in weight and keep you core tight with the weight overhead.

Can you hang? (Total Weight)

Try to allow for about 20 minutes for all lifts.

Superhero Training

Squat Snatch (5×3)

Overhead Pause Squats (3×5)

2 Second Pause at bottom of the squat

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In’s

Strict Pull-ups 3×8

OR

Strict Muscle-ups 3×5

Yoga/Mobility

Banded Lats

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

Metcon (AMRAP – Rounds)

10 Minute EMOM

200m Run

WOD

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 HSPU

3 Power Clean and Jerk, 205/125

25 Double Unders

Superhero Training

Row Intervals #1 (Time)

Row 250 meters

Rest 60 seconds

Row 500 meters

Rest 60 Seconds

Row 1000 meters

Rest 60 Seconds

Row 500 meters

Rest 60 Seconds

Row 250 meters

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In’s

Run 1 mile

Yoga/Mobility

Foam Roll Calves

Warm-up

()

WOD

>:( Gingers (Long Pull) (Time)

30 Minute Cap

Scaled:

300 Jump Rope (Single=1 Doubles=2)

100 Sit-ups using hands

100 Modified Pull-up or Ring Rows

RX:

100 Double Unders

100 Sit-up (Fingers interlocked on top of head)

100 Pull-ups Kipping or Butterfly

RX+:

200 Double Unders

150 Sit-ups (hands interlock on top of head)

100 Strict Pull-ups

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Yoga/Mobility

4 minutes of AGONYYYYYYYYY!!!!!

In’s

To be done BEFORE class. Highly recommended you do it.

Run 800 Meters

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Grip Push Press

5 Power Snatch

Skill/Strength

Muscle-up work

WOD

American Ginger Challenge (Time)

2 Rounds for time

400 M run

———————–

5 Muscle ups

16 Squat Snatch, 95/75

15 Clusters, 95/75

———————–

5 Muscle ups

16 Deadlifts, 135/95

15 Hang Power Cleans, 135/95

———————–

5 Muscle ups

19 Burpees over the bar

89 Double Unders

Rx:85/65;SUB 9 C-2-B for Muslce up; singles

RX+: 95/75; All Reps must be unbroken once you start a exercise. If you miss a lift then your count for that exercise goes to “0”

Happy Birthday to MEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HAHAHAHAHAHAHAHAHAHAHAHHAHAHAAHAHA…(Cough)…MUHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA

American Day Walker Challenge (Time)

Scaled version of American Ginger Challenge

6 Rounds for time

200m Run

5 Pull-ups

5 Push-ups

16 OH Lunges

15 Front Squats

40 DU’s or 120 Singles

Superhero Training

Arm Day

Bench Press (3×5)

Shoulder Press (3×8)

Skull Crushers (5×8)

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In’s

To be done BEFORE class. Highly recommended you do it.

50 Cal Row

Yoga/Mobility

Couch Stretch

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 Push Press

Skill/Strength

Back Squat (4×4)

WOD #1

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

6 Hang Power Clean

6 Push Press

20 Double Unders

RX: 135/95

WOD #2

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

8 Deadlifts

8 Burpees

RX: 135/95

Superhero Training

Front Rack Lunge (3×8)

8 per side

Weighted Step-ups (3×8)

8 per side

Single Leg KB Deadlift (3×8)

perform a single leg deadlift with one KB