Tuesday – 4-10-18 Warm up: 2 rounds 10 ring row’s false grip 10 ring dips 10 broad jumps Skill: Ring MUs work on technique – 5 min pull up contraption low ring transitions hip drive transitions EMOM 10 min 2-3 Jumping Ring MU’s Workout: * break up work as you see fit 100 pull upsContinue reading “Gymnastics Class 4/10 and 4/12”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday April 9th
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Find a max: Back Squat 2. For Time: 1 Mile Run
WOD Friday April 6th
Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 3 minutes for 5 sets (15 minutes): 5 Clean Grip Deadlifts + Right number of Ring Dips 2. For Time: 40 Burpees 60 Wall Balls 80 Sit ups 1000 Meter Row
WOD Thursday April 5th
Warm up: 2 Rounds: 45 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 10 minutes(5 sets of each): 1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups *No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPUContinue reading “WOD Thursday April 5th”
WOD Wednesday April 4th
Warm up: 6 minutes to work on Rope Climb Technique 18 Rounds For Time: 1 Rope Climb 2 Power Clean and Jerks 2 Muscle ups 4 Box Jumps
WOD Tuesday April 3rd
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”
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 )
