WOD

Fitness Heroics – CrossFit

Yoga/Mobility

Foam Roll

-Lats

-Couch Stretch

Warm-up

Shoulder 10min AMSAP (No Measure)

Inch Worm Down Gym

Burpee Broad Jumps down gym

20 Pass throughs

Weightlifting

Shoulder Press (1 Rep Max)

Either going for a 1 Rep Max

OR

6 Sets of 10

WOD

12/30/2014 (Time)

20 Minute Cap

11-10-9-8-7-6-5-4-3-2-1

Shoulder-2-Overhead

1-2-3-4-5-6-7-8-9-10-11

Push-ups

Scaled:

S-2-OH, 50%-54% of 1 RM Strict Press

Modified Push-ups

RX:

S-2-OH, 55%-59% of 1 RM Strict Press

Push-ups

RX+:

S-2-OH, 60%-65% of 1 RM Strict Press

Push-ups w/ feet on plate

Cash Out

Ring Dips

OR

Assisted Ring Dips

100 reps

Fitness Heroics – CrossFit

Yoga/Mobility

-Triangle

-Reverse Triangle

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Weightlifting

Hang Clean Complex (6×3)

1 Deadlift

1 Hang Power Clean

1 Hang Squat Clean

1 Front Squat
OR

Deadlift w/ High Pull (5×10)

From ground to collar bones

WOD

Dead Push-ups (AMRAP – Rounds and Reps)

An ascending ladder EMOM (every minute on the minute)

Scaled:

Deadlifts, 45%-55% 1 RM

Modified Push-ups

RX:

Deadlifts, 45%-55% 1 RM

Push-ups

RX+:

Deadlifts, 45%-55% 1 RM

Hand Release Push-ups

FIRST MINUTE

1 Deadlift

1 Push-ups

SECOND MINUTE

2 Deadlifts

2 Push-ups

THIRD MINUTE

3 Deadlifts

3 Push-ups

Etc.

…

Continuing the pattern until you can no longer complete the reps inside the minute.

Cash Out

100 Air Squats (Time)

100 Air Squats for time

Fitness Heroics – CrossFit

Yoga/Mobility

-Triangle

-Reverse Triangle

-Pidgeon

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Skill/Strength

18 minutes

Power Clean (8-6-4-2-2-1-1-1)

Either going for 1 rep max or working on for w/ weight for sets of 10

Squat Clean (8-6-4-2-2-1-1-1)

Either going for 1 rep max or working on for w/ weight for sets of 10

WOD

Bear Gone Rogue (Time)

3 Rounds for Time

Scaled:

20 Power Cleans, 45-55% 1 RM

20 Ab Mat Sit-ups

RX:

4 Reps of “Bear Complex”, 55-60% 1 RM of Power Clean

20 Ab-Mat Sit-ups

RX+:

4 Reps of “Bear Complex”, 55% of 1 RM of Power Clean

20 Knees-2-Elbows

The Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press
12 Minute Cap

Cash Out

100 Lunges

Fitness Heroics – CrossFit

Yoga/Mobility

Foam Roll

-IT Bands

-Lats

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
14 minute cap

Cash Out

Bench Press (5×10)

Sets 1-2 are Light to Moderate weight.

Then 3 Sets at heavy weight.

Fitness Heroics – CrossFit

New Week, New Gainz

Yoga/Mobility

-Arcanine

-Warrior 2

-Pidgeotto

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

Weightlifting

Snatch Pull (6×5)

Power Snatch (6×5)

Squat Snatch (6×5)

WOD

The Running Dead (Time)

Scaled:

21-15-9

Snatch Pull, 75% of 5 rep weight

Run to Bob Sikes and back

RX:

21-15-9

Power Snatch, 75% of 5 rep weight

Run to Bob Sikes and back

RX+:

21-15-9

Squat Snatch, 75% of 5 rep weight

Run to Bob Sikes and back

Cash Out

Scaled:

Strict Hanging Leg Raise

RX:

Strict Knees-2-Elbows

RX+:

Strict Toes-2-Bar

Fitness Heroics – CrossFit

Yoga/Mobility

-upright titanic full nelson

-Sheer Triceps

Warm-up

The reckoning (No Measure)

10 minutes of jump rope

Every minute on the minute preform 1 Burpee

WOD

The Doom (Time)

20 Min AMRAP

30 Wall Ball Shots, 20/14

30 Pull-ups, 30/24

30 Calorie Row

Weightlifting

Deadlift (3×5)