Tuesday 12-5-17
Warm Up: 2 rounds
10 Push Ups
10 empty bar strict press
10 GHD Sit Ups
Skill: HS Work
4 sets of…(feet on box)
1 HSPU, 1 Shoulder Tap (each side), 1 incline push up
2 HSPUs, 2 Shoulder Taps, 2 incline Push ups
3 HSPUs, 3 Shoulder Taps, 3 incline push ups
Rest as needed to complete 4 sets.
Workout: EMOM 15 min
10 Front Rack Lunges
Sprint 100m
6 Reverse Ball Throws
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 12-7-17
Warm Up: 2 rounds
1 min HS Hold
5 Pull up negatives
Skill: C2B
Every 30 sec for 8 min
2-3 C2B (focus on vertical upright positioning at top)
Workout:
AMRAP: Complete as many in 1 min of each, Repeat 3 times
Ring Push Ups
Ab Roll Outs
Wall Balls
T2B
CrossFit Havoc 