Monday July 10th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 15, 10, 5 (Increase weight)
4. For Time:
800 Meter Run
80 Kettlebell Swings
400 Meter Run
40 Lunges holding KB (20 Per Leg)
5. Cool Down Stretch / Foam Roll
Tuesday July 11th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Sit ups
3. Every minute on the minute for 10 minutes: 1 or 2 Walk climbs
4. For Time:
6 Rounds:
6 Strict Press
6 Toes to bar
Then:
6 Rounds:
6 Push Press
6 Hanging Knee Raises
5. Cool Down Stretch / Foam Roll
Wednesday July 12th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar
3. Every minute on the minute for 32 minutes:
1st: Rope Pull up/down
2nd: 30 sec of jump rope
3rd: 3 Deadlifts
4th: 3-6 Burpees over bar
5. Cool Down Stretch / Foam Roll
Thursday July 13th:
1. Stretch
2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl
3. Every 2 minutes for 10 Sets of:
100 Meter Row Sprint
Right # of Wallballs
4. 4 Rounds not for time:
10 Bench Sit ups
10 Back Extensions
5. Cool Down Stretch / Foam Roll
Friday July 14th:
1. Stretch
2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges
3. Every minute on the minute for 12 minutes:
1st: 30 Sec overhead hold
2nd: 30 Sec pull ups
4. As many Rounds as possible in 14 minutes:
100 Meter Run with Med ball
10 Ball Slams
10 Med ball sit ups
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 