Monday August 7th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 6, 4, 2, 2, 2 (Increase weight)
4. 4 For Time:
200 Meter Run
20 Burpees
200 Meter Row
5. Cool Down Stretch / Foam Roll
Tuesday August 8th:
1. Stretch
2. Warm up: 2 Rounds: 50′ Sprint, 50′ Back Pedal, 10 Lunges
3. Every minute on the minute for 16 minutes:
1st: 30-45 Sec Wall Sit (add weight if you can)
2nd: 45 Sec Jump Rope
4. For Time:
10 Strict Press
20 Goblet Squats
10 Push Press (add weight)
20 Goblet Squats
10 Jerks (add weight)
20 Goblet Squats
5. Cool Down Stretch / Foam Roll
Wednesday August 9th:
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: 3 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday August 10th:
1. Stretch
2. Warm up: 1000 Meter Row
3. “Fight Gone Bad”
Three rounds of:
Wall-ball
Sumo Deadlift high-pull
Box Jump
Push-press
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
5. Cool Down Stretch / Foam Roll
Friday August 11th:
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. AMRAP in 20 minutes:
400 Meter Run
40 Kettlebell Swings
40 Ball Slams
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 