Tuesday January 3rd:
- Warm Up:
10 Hang to Active
30 Hollow snaps
30 superman holds w/pvc
10 v-ups
- Mu positioning:
2×10 – Hip drives on floor
2×10 – rower pikes
- 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.
Jumping Bar MUs from box in front of rig.
- EMOM 10 min
1 Bar MU
- Max Effort
A: 10×1 Toe Nail Negative *Slow as possible on high rings with toes on box
B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)
C: 7×1 ME Strict Ring Dip
D: 5×2 Low Bar MU transition practice (use bar held down by bands on a squat rack)
- 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: 5-5-5-5-3-2
*Whatever you don’t get to in class is HOMEWORK
Thursday January 5th:
- Warm Up:
:30 Handstand Hold
20 v-ups
200m run
- Mu positioning:
10- hip drives on floor
10-knees to elbow
5×2 big kip – elbows high and bar to belly
10x jumping Bar MU with box in front of rig.
- Ring MU practice
5 x 1 toe nail progression on high 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: 5-5-5-5-3-2
CrossFit Havoc 