CrossFit Heroism – CrossFit
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).
Hollow Rock (EMOM)
5 Min EMOM:
20 Hollow Rocks
Front Squat (EMOM x ME)
EMOM until failure
2 squats start with bar and add 20# total every round
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
15 PVC Pass Throughs
3 min DU work
Anterior High Chain (Hip Flexor) 2.5-3 mins/side Pg.335
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
6 Rounds For Time Of:
6 Hang Power Cleans
6 Push-ups on the bar
*6 Bar Facing Burpee Penalty for dropping bar during entire WOD*
15 PVC Pass Throughs
15 Air Squats
3 Mins of Double Under Work
Anterior High Chain Mobility (Hip Flexors)
2 Minutes per side, KB squat mobility.
Back Squat (5xME)
Using 50% of 1RM, 5 attempts max reps,
1 min max, with a 90 sec rest between attempts.
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)
3 Minute Jump Rope
Posterior shoulders and chest, medial chain (adductors). Spend 10 minutes working on mobility and flexibility.
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
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**
Anterior Chain(Hip Flexors and Quads), Anterior Shoulders and Lats. Spend 10 minutes working on mobility and flexibility.
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
3 Rounds for time of:
20 Alternating KB Clean (53/35) + Step-up (24″/20″)
Posterior Low Chain (Hamstrings.) knees, calves, plantar surface (bottom of foot.) Spend 10 minutes working on mobility and flexibility.
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.
12 Minute EMOM of:
5 Back Squats @ 50-60% of 1RM
If you can, come from the ground.
Posterior High Chain (Glutes), Thoracic Spine. Spend 10 minutes working on mobility and flexibility.
Turkish Get Up (10RM)
Work on form, try for a challenging weight. 10 total (5 per side)
For completion in any order:
5-5-3-3-3-1-1-1-1 Snatch (Full); do not exceed 75% of 1RM.
5×10 GHD Hip Extensions