Wednesday June 14th:
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
5×1 HS forward roll
Then…
EMOM 6 min
5 strict HSPUs
Workout:
AMRAP in 12 minutes
2 Rope Climbs
6 T2B
18 Dubs
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
Friday June 16th:
Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
20 pass throughs with pvc
Skill: Pull ups
Butterfly technique overview
Then…
EMOM 10 min
2 pull ups
2 Chest to Bar
2 T2B
Workout:
3 rounds
20 GHDs
8 ring dips
10 snatches @93#
CrossFit Havoc 