Tuesday September 27th:
- Warm Up:
10 Hang to Active
30 Hollow Rocks
30 Superman Rocks
- Volume
Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.
A: Ring Pull Up 5-4-3-2-2-2
B: Ring Dip: 5-5-4-3-2-2
- Max Effort
A: 10×1 Toe Nail Negative *Slow as possible
B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)
C: 7×1 ME Strict Ring Dip
- Strength
Practice: Gymnastic Swing *Focus on momentum carrying you, not pulling or engaging.
A1: 5×8 False Grip Ring Row
A2: 5×3 EROM Static Dip (Dip Bars)
A3: 5×2 Wtd Chin Up
Thursday September 29th:
- Warm Up:
:30 Handstand Hold
20 v-ups
200m run
5 x 1 toe nail progression
Practice gymnastics swing
Do a MUSCLE UP!!!! (Attempt muscle ups)
- Strength
Practice: Gymnastic swing with momentum and pull to hips
A1: 4×8 Ring push up w/ Turnout
A2: 4×5 False Grip Ring PU Negative
A3: 4×2 Wtd Ring Dip
- Volume
A: Ring Pull Up 5-4-4-3-2-2
B: Ring Dip: 5-5-5-4-3-2
CrossFit Havoc 