Tuesday 10-24-17
Warm Up:
10 GHD Sit Ups
10 Back Extensions
50 ft squat, lunge, lunge
Skill: Bar MU’s
5-10 min work on warming up and attempts
-banded PVC pipe lateral pulls
EMOM 10 min
1-2 Bar MU’s
Workout:
21-15-9 For time
Back Squat 135/95
Pull Up
GHD Sit Up
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Thursday 10-26-17
Warm Up:
2 rounds
50 ft inchworm
10 hang to active
15 GHD Sit ups to parallel
Skill: Butterfly Pull Ups
10 Pull Up negatives
Backwards bicycle kick practice – work into full butterfly pull up
EMOM 8 min
3-5 Butterfly Pull Ups
Workout:
3 Rounds of:
15 – 95 pound Overhead squat
15 – L Pull-ups
15 – 95 pound Split-jerk
15 – Knees to elbows
15 – 95 pound Hang clean
15 – Back extensions, with 25 pounds*
*Hold 25 pound plate or dumbbell to chest for back extensions if you are ready
15 – L Pull-ups
15 – 95 pound Split-jerk
15 – Knees to elbows
15 – 95 pound Hang clean
15 – Back extensions, with 25 pounds*
*Hold 25 pound plate or dumbbell to chest for back extensions if you are ready
CrossFit Havoc 