Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk 1. Every 30 seconds for 5 minutes: 1 Hang Power Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on theContinue reading “WOD Tuesday April 3rd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics workouts 4/03 and 4/05
Tuesday – 4-03-18 Warm up: 2 rounds 5 slow strict T2B 50 ft lunge, lunge, squat 10 jumping squats Skill: Butterfly Pull Ups work on technique – 5 min Tabata Butterfly PU’s * goal to get consistent 3-4 unbroken Tabata Hollow Rocks Workout: 100 Double Unders 80 Burpees 60 Wallballs 40 Box Jumps 60 WallContinue reading “Gymnastics workouts 4/03 and 4/05”
WOD Monday April 2nd
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”
Sunday April 1st
The gym is closed today. Please enjoy your day with your family. See you Monday.
WOD Friday March 30th
Warm up: Pushups x 20 / Pullups x 10 Every 2 minutes for 16 minutes: Bench press x 3 + 6 Plyo pushups 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between efforts )
WOD Thursday March 29th
Warm up: Figure 8’s x 50 reps Windmills: 5 x 5 2. 6 Rounds for time of: 24 Double unders 12 Toes to bar 6 Parallette pass throughs
WOD Wednesday March 28th
Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy
Gymnastics 3/27 and 3/29
Tuesday – 3-27-18 Warm up: 2 rounds 10 bench leg raises GHD shoulder stretch run 200m Skill: T2B EMOM 16 min even: 6 T2B odd: 10 GHD sit Ups Workout: 10 Double Unders 10 KB Swings (American) 10 Wall Balls 20 Double Unders 20 KB Swings 20 Wall Balls 30 Double Unders 30 KB Swings 30Continue reading “Gymnastics 3/27 and 3/29”
WOD Tuesday March 27th
Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
CrossFit Havoc 