This weeks focus is Ring Dips and Bar Muscle ups! Come join on Monday or Wednesday at 6 pm.!
Monday February 27th:
- Warm up:
Run 200m
1:00 plank
shoulder band stretches
- Skill:
Ring Dips
Box swings into dips practice
2:00 bottom of the dip hold
-Into-
EMOM for 6min
12 hand release push ups
- Workout:
4 Rounds:
50′ OH Walking Lunge w/axle bar
6 core slide outs
- Homework:
3×5 Strict Pull up with pvc and band
6 attempts at linking butterfly pull ups
10 MU transitions on low rings
Wednesday March 1st:
- Warm up:
2 rounds
10 hang to active
20 pass throughs with PVC
2xME Static Pull up hold
- Skill:
Bar MU
Technique Overview
PVC and band drill – Pull up first then MU.
Every 2:00 for 10:00
2 Bar MUs
Workout
50 C2B *Try for large but strategic sets, stay behind failure, and rest when youre supposed too not when you need to.
- Homework:
Every :30 for 5min – 6 HSPUs (any way that challenges you)
4×57 Ring Dips
3×10 strict press with dumbbells
CrossFit Havoc 