Monday June 5th
Warm Up:
2 rounds
20 air squats
1 min HS hold
10 GHD sit ups
Skill:
HS holds
5×1 kick up to band, 5 contract shoulders
10×1 HS forward roll
Workout:
3 rounds for time
10 candlestick pistols
10 cleans @93#
10 HSPUs (6 if you do strict)
All Week Homework:
3×25 GHD Sit Ups
3×15 back extensions
5×5 Strict Pull up or C2B
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Deficit HSPU
10×4 HS wall rotation
5 HS forward rolls
10 min work on HS walking
Thursday June 7th
Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
10 hang to active
Skill: Bar MUs
Low bar with band work
Then…
EMOM 10 min
1-2 Bar MUs
Workout:
40 GHD sit ups
15 Rope Climbs (legless to 10ft)
20 Snatches @93#
CrossFit Havoc 