WOD

Fitness Heroics – CrossFit

In’s

400 Jump Rope

Yoga/Mobility

Upright Titanic Full Nelson

Triceps/Lats w/ band

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Squat Snatch (4-3-2-2-1-1-1)

WOD

3/30/2015 (Time/Legs) (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Wall Ball,

10 Kettlebell Swings

20 Kettlebell Lunges (10 each leg)

Scaled:

Any height, Any weight

RX:

20/14 to 10’/9′ target

53/35

RX+:

20/14 to a 11’/10′ target

62/44

Out’s

Couch Stretch

Hip Flexors w/ band on rig

Fitness Heroics – CrossFit

In’s

300 Jump Rope

Yoga/Mobility

Foam Roll

-Low back

-Glutes

Warm-up

Stationary #4 (No Measure)

8 Min AMSAP

10 Ring Rows

30 Sec of Downdog

30 Sec of Jumping Jacks

Skill/Strength

Learning the Kipp for pull-ups

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

In’s

100 Mad Russians

Fitness Heroics – CrossFit

In’s

Run 1/2 mile

Run to Racetrack rd, then to Bob Sikes Rd, then back to the gym.

Yoga/Mobility

Foam Roll OR Lacrosse Ball Roll

Calves

IT Bands

QL (Quadratus Lumborum)

Stretch with a purpose, not just to warm up.

Warm-up

Stationary #6 (No Measure)

8 Min Warm up

8 Deadlifts

8 Burpees

8 Lion King Lunges

Skill/Strength

Snatch Grip Deadlift (Sets of 5 Reps)

3 Sets of 5 reps HEAVY

WOD

4/17/2015 (AMRAP – Rounds and Reps)

Death By…

1:00-2:00

1 Kettlebell Swing (KBS)

1 Sit-up (S-U)

2:00-3:00

2 KBS

2 S-U

3:00-4:00

3 KBS

3 S-U

Scaled:

Sings to eye level, any weight

Use hands for sit-ups

RX:

Eye level, 53/35

Use hands

RX+:

Overhead swings, 62/44

No hands

Out’s

Stretch

-Hamstrings (Forward Triangle)

-IT Bands (Reverse Triangle)

Fitness Heroics – CrossFit

In’s

Row 1,000 meters @ talking pace

Yoga/Mobility

Static stretching

-Scalene

-Rear Rotators

-Traps

Warm-up

Stationary #3 (No Measure)

8 Min AMSAP

6 Jump Squats

6 Perfect Stretches

6 Inch Worm Burpees

Skill/Strength

With a Partner

Working on Handstand Holds

OR

Handstand Balances

WOD

4/16/2015 (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Deadlifts

5 Hang Power Cleans

5 Push-ups

Scaled:

Deadlifts

Deadlifts w/ high pull

Any Mod push-up

RX:

Deadlifts, 115/75

Hang power cleans, 115/75

RX+:

Deadlifts, 115/85

Hang Squat Cleans, 115/85

Handstand Push-ups

Out’s

STRETCH OR ROLL anything that is sore or hurts. I suggest:

-Hamstrings

-Hip Flexors

-Chest/shoulders

Fitness Heroics – CrossFit

In’s

Yoga/Mobility

Test overhead squat mobility

-Couch/Hip Flexor Stretch w/ Band

Retest OHS mobility

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Power Snatch (sets of 5 reps)

3 sets of 5 @ heavy weight

WOD

4/15/2015 (Weight)

14 minute ETMOM

12 Weighted lunges

Scaled:

any weight starting weight

RX:

45/35 starting weight

RX+:

Overhead 45/35 starting

Out’s

50 Leg Tosses w/ Partner