Tuesday February 7th:
- Warm up:
1:00 HS hold
:90 Couch Stretch (each side)
:45 Pigeon Stretch (each side)
:30 right split hold
:30 right split hold
:30 left split hold
:30 center split
- Skill:
HS Walking
10 Plank to inch worm HS drill
10 Rower Pikes – or yoga ball
Side walking on hands while against wall – 5 each direction
Practice HS kick Ups
10 Rower Pikes – or yoga ball
Side walking on hands while against wall – 5 each direction
Practice HS kick Ups
HS walking with pvc support
EMOM 10 min
10ft HS Walk
4 Ring dips
- Workout:
EMOM as long as you can last
Strict T2B 1…2…3…4…5
6 Burpees
- Homework:
3xME Static Pull Up Hold
4×5 Strict Pull ups
3×10 Side HS walking while on wall (5each direction)
10×1 Bar MU with band or box
3×10 Side HS walking while on wall (5each direction)
10×1 Bar MU with band or box
Friday February 10th:
- Warm up:
2 rounds
20 pass throughs with PVC
2xME Static Pull up hold
5 strict pull ups
then…
Tracy run stretches
- Skill:
Butterfly Pull Ups
Technique Overview
5 Sets of:
2- Strict Pull Ups
3- Gymnastic Kip Pull Ups
4- Butterfly Pull Ups
- Workout
5-4-3
Bar MUs
15-12-9
Thrusters (63#)
- Homework:
EMOM 10 min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 GHDs
Practice Splits
CrossFit Havoc 