Monday July 24th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 10, 8, 6, 4 (Increase weight)
4. For Time:
800 Meter Run
40 Burpees
400 Meter Run
20 Burpees
5. Cool Down Stretch / Foam Roll
Tuesday July 25th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Lunges
3. Every minute on the minute for 12 minutes:
1st: 30-45 Sec Wall Sit
2nd: 45 Sec Jump Rope
4. For Time:
10 Strict Press
20 Wall Balls
40 Sit ups
80 Lateral Bench Jumps (Single Count)
40 Sit ups
20 Wall Balls
10 Strict Press
5. Cool Down Stretch / Foam Roll
Wednesday July 26th:
1. Stretch
2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar
3. 10 minutes of: Kipping Pull up skill work
4. Every minute on the minute for 30 minutes:
1st: 1 Rope Climb or 2 Rope Pull up/down
2nd: 30 sec of Plate Walk Overs
3rd: 2 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday July 27th:
1. Stretch
2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl
3. Every 2 minutes for 10 Sets of:
150 Meter Row Sprint
Right # of Wallballs
4. 5 Rounds not for time:
10 Box Jumps
10 Bench Press
5. Cool Down Stretch / Foam Roll
Friday July 28th:
1. Stretch
2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers
3. Every minute on the minute for 12 minutes:
1st: 45 Sec overhead hold
2nd: 30 Sec pull ups
4. As many Rounds as possible in 20 minutes:
200 Meter Run
10 Push Press
5 Front Squats
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 