Tuesday December 27th:
- Warm Up:
30 Hollow Body Snaps
30 superman holds w/pvc
then 2 rounds:
5 pull ups
5 dips
5 push ups
- Mu positioning:
10 – Hip drive on floor
- 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.
5×10 Laying Med ball lifts – Floor behind head to stomach
- Max Effort
A: 10×1 Toe Nail transition – on high rings with toes on box.
B: 7xME static pull up hold
C: 10×1 Bar MU transition
- Strength
HOMEWORK
- Practice: Gymastic 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 5-5-5-3-2-2
B: Ring Dip: 5-5-5-4-3-2
*Whatever you don’t get to in class is HOMEWORK
Thursday December 29th:
- Warm Up:
:30 Handstand Hold
20 v-ups
200m run
- 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.
5×3 Bar Ring Dips
- Ring MU practice
5 x 1 toe nail progression on high rings w/box
- Practice gymnastics swing
Do a MUSCLE UP!!!! (Attempt muscle ups)
- Strength
HOMEWORK
- 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 5-5-5-3-2-2
B: Ring Dip: 5-5-5-4-3-2
CrossFit Havoc 