7/27/15 – Monday

CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

2 Min Row

1 Min Handstand Hold (scaled pike hold on box) or 10 handstand push ups

15 GHD Back Extensions

15 Wall Facing Squats

2-3 Min Mobility: Posterior shoulders and chest, medial chain (adductors).

Skill

5 Minutes

Hollow Rock (EMOM)

5 Min EMOM:

20 Hollow Rocks

Strength

15 Minutes

Front Squat (EMOM x ME)

Front Squats

EMOM until failure

2 squats start with bar and add 20# total every round

WOD

20 Minutes

Metcon (Time)

5 Rounds for Time of:

-Sprint 50m out and 50m back

– 7 Deadlifts (135/95)

– 7 Sumo Deadlift High Pulls

– 7 Power Cleans

– 7 Bar Facing Burpees

Rest 1 min after each round

Posted in WOD

7/24/2015 – Friday

image

Warmup
400M Run
15 PVC Pass throughs
15 Squats
15 Pull-ups
3 Minutes Double Under Work

Skill
Double-Unders (1xME)
Max Effort Double Under
3 Min Practice

2 Min Max Effort

WOD
1:30 EMOM For 21 Minutes:
1 Rope Climb (RX+ Legless) (RX Rope Climbs) (Scaled 2:1 Rope Pull)
5 Pwr Cleans (135/95)(95/65)(65/45)
10 Split Jumps

Posted in WOD

7/23/2015- Thursday

image

Warmup
400M Run
15 Pass throughs
15 Squat
15 Pull-ups
3 min of DU work

Skill
PS + OHS (2-2-2-2-2)
Using 60% of 1RM Snatch. 2 minute rest / sets.
A set consist of 1 PS + 2 OHS.

WOD
4 rounds for time of:
400M Run
20 Wall Balls (20/14) (scaled 14/10)
10 KB Swings (rx + 70/53) (rx 53/35) (scaled 35/26)

Posted in WOD

7/22/2015 – Wednesday

IMG_7581

Warmup
400M Run
15 PVC Pass Throughs
15 Squats
15 Pull-ups
3 Minutes double under work
Lacrosse ball smash hip flexors 2.5 to 3 mins per side

Skill
Back Squat (1RM)
Find your 1RM. 3 minute rest between sets.

WOD
21-15-9:
Push Press (75/55)
Knees to Elbows
RX+ – (115/75) (T2B)

Posted in WOD

7/21/2015 – Tuesday

image

Warmup
400M Run
15 PVC Pass Throughs
15 Squats
15 Pull-ups
3 min DU work
Anterior High Chain (Hip Flexor) 2.5-3 mins/side Pg.335

Skill
Muscle-ups (9-7-5)
Go over MU progressions, then depending on your skill level.
Complete the rep scheme above.
RX+ – MU
RX – Pull-ups and Ring Dips
Scaled – MU progressions

WOD
6 Rounds For Time Of:
6 DL(75/55)
6 Hang Power Cleans
6 S2O
6 Push-ups on the bar
RX+ -(115/75)
*6 Bar Facing Burpee Penalty for dropping bar during entire WOD*

Posted in WOD

7/20/2015 – Monday

IMG_7225

Warmup
400M Run
15 PVC Pass Throughs
15 Air Squats
15 Pull-ups
3 Mins of Double Under Work
Anterior High Chain Mobility (Hip Flexors)
2 Minutes per side, KB squat mobility.

Skill
Back Squat (5xME)
Using 50% of 1RM, 5 attempts max reps,
1 min max, with a 90 sec rest between attempts.

WOD
12 minute AMRAP of:
10 Alt. Hang KB Snatches (35/26)
10 Goblet Squats (35/36)
30 Double Unders (90 Singles)

Rx+ -(53/35)(Unbroken DU)

Posted in WOD

7/17/2015 – Friday

image

Warmup
3 Minute Jump Rope
Posterior shoulders and chest, medial chain (adductors). Spend 10 minutes working on mobility and flexibility.

Skill
You have T2B, then complete 21-15-9.
If you have T2B, but cannot string them together then complete 12-9-6.
If you do not have T2B, then complete 12-9-6 K2E.

All levels rest 2 minutes/ sets.
RX+ – Unbroken

WOD
10 Minute AMRAP of:
2 Jerks (Pwr or Split) @ 40-50% of 1RM (from the ground)
2 Turkish Get-ups
** Add 2 reps to each movement each round**

Rx (26#/18#)
Rx+ (35#/26#)

Posted in WOD

7/16/2015 – Thursday

image

Warmup
400M Run
Anterior Chain(Hip Flexors and Quads), Anterior Shoulders and Lats. Spend 10 minutes working on mobility and flexibility.

Skill
Metcon
1:00 (total) HS Hold
5 Wall Walks
2 x 30ft. HS Walk
5 x ME Freestanding Handstand
Not for time: rest between movements/sets as needed

WOD
3 Rounds for time of:
20 Alternating KB Clean (53/35) + Step-up (24″/20″)
5 Pull-ups
400M Run

Posted in WOD

7/15/2015 – Wednesday

image

Warmup
500M Row
Posterior Low Chain (Hamstrings.) knees, calves, plantar surface (bottom of foot.) Spend 10 minutes working on mobility and flexibility.

Skill
Pull-ups

Work on pull-up progressions for 15 minutes. If you can do strict with bands, work on kipping. If you can kip on at a time, work on stringing them together. If you can kip for sets, work on butterfly. If you’ve got butterfly, help other athletes get to your level.

WOD
12 Minute EMOM of:
5 Back Squats @ 50-60% of 1RM
5 Push-ups
If you can, come from the ground.

Posted in WOD

7/14/2015 – Tuesday

image

Warmup
400M Run
Posterior High Chain (Glutes), Thoracic Spine. Spend 10 minutes working on mobility and flexibility.

Skill
Turkish Get Up (10RM)
Work on form, try for a challenging weight. 10 total (5 per side)

WOD
For completion in any order:
Row 2000M
5-5-3-3-3-1-1-1-1 Snatch (Full); do not exceed 75% of 1RM.
5×10 GHD Hip Extensions

Posted in WOD