Tuesday January 24th:
- Warm up:
2 rounds
1:00 facing wall HS Hold
10 push ups
10 each side – opposite arm opposite leg raises
20 PVC pass throughs
- Skill:
HS Walking
Plank to inch worm HS drill
10 Rower Pikes – If we have a yoga ball try this.
Side walking on hands while feet are on box.
Kick up to HS near Wall – 1 leg leading
Knee to HS drill
Weight Shifting – aim to do hip touches – side walking while utilizing the wall
5 min of Handstands in between pvc pipes
Practice HS Walking – accumulate 50 ft.
- Workout:
3 rounds
10 HS side walk with wall support (5 each direction)
10 GHD Sit Ups
1 Rope Climb
10 pikes with TRX straps
- Homework:
3xME Static Pull Up Hold
4×5 Strict Pull ups
10×1 Low bar from floor bar MU
10×1 Bar MU with band or box
Friday January 27th:
- Warm up:
2 rounds
8 pull up bar dips
10 GHD Sit ups w/pvc pipe – mimic MU movement
Band stretches
- Skill:
Bar MUs
10 double kipping practice – try to get your hips to the bar
Low Bar MU work – focus on high elbow turnover
8 Bar MU w/ band or without!
EMOM – 10 min
4 – Chest to Bar – focus on high elbows, don’t pull body under the bar, pull behind the bar!
- Workout:
AMRAP – 10 Min
8 strict toes to bar
10 KB Snatches (5each arm)
8 Ring Dips
10 KB Strict Press
- Homework:
3xME Static Bottom of the Ring Dip Hold
3xME L-Sit Ring Hold
3×810 side HS walking with wall support
3×10 HS Shoulder/hip Taps
CrossFit Havoc 