Crossfit Epically Awesome – CrossFit Epically Awesome


Warm-up Run

300 Meter Easy Run

30 Seconds

Active Divebomber Push-ups [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)

Front Squats

Push Jerks

Lesson of the day


Knuckles Down

The theme on all three barbell movements today is keeping the knuckles down. In the pull of the clean and jerk and snatch, this cue helps keep the lats on and the bar close to the body. On the thruster, thinking knuckles down ensures the elbows are in a good position during the squat. See the daily video for a visual.

Snatch Movement Prep

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

*Build to Thruster Weight*

WOD and strategy

“Adderall” (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

WOD and strategy

“After Party”


Split Jerk (Build to a Heavy Single)

Split Jerk

On the Minute x 10:

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single


Foam Roll

1 min each body part/side


Upper Back



Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear


Forearm/Wrist Stretch (From Knees)

Fingertips pointing away from self (Lean forward)

Fingertips poining towards self (Lean back)

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