Tuesday December 20th
- Warm Up:
- Mu positioning:
10 hollow body snaps
10 superman w/pause (use pvc pipe and keep feet together, keeping arms straight)
- Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you have bar in view pull to hips while squeezing glutes towards bar (second kip) close the angle and get shoulders over bar.
- EMOM 10 min
1 Bar MU
- 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
- Volume
A: Ring Pull Up 5-4-4-3-2-2
B: Ring Dip: 5-5-5-4-3-2
*Whatever you don’t get to in class is HOMEWORK
- Warm Up:
- Mu positioning:
10 hollow body snaps
10 superman w/pause (use pvc pipe and keep feet together, keeping arms straight)
- Kipping practice: spend 10 minutes working on the kip and MU…can you see the bar with straight arms? Drive with arms straight once you have bar in view pull to hips while squeezing glutes towards bar (second kip) close the angle and get shoulders over the bar.
- Ring MU practice
- Practice gymnastics swing
- 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
*Whatever you don’t get to in class is HOMEWORK
CrossFit Havoc 