Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. As many reps as possible in 4 minutes of : 75 / 53 lb Barbell turkish get ups (useContinue reading “WOD Tuesday July 25th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Class 7-24 and 7-26
Monday 7-24-17 Warm Up: 25 ft slow walking lunge with trunk twist 30 hollow rocks 30 supermans Skill: T2B 3×5 L sit raise ups 3×10 Bench Full ROM leg raises 3×5 kipping T2B (keep body in control, try not to swing like a pendulum) Workout: 10,9,8…1 Ring Dips Ring Rows to sternum (make them challenging!Continue reading “Gymnastics Class 7-24 and 7-26”
Weightlifting July 24th, 26th, 28th
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”
WOD Monday July 24th
Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups
HavocFIT July 24th – July 28th
Monday July 24th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 10, 8, 6, 4 (Increase weight) 4. For Time: 800 Meter Run 40 Burpees 400 Meter Run 20 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 25th: 1. Stretch 2. Warm up: 2 Rounds: 45 secContinue reading “HavocFIT July 24th – July 28th”
WOD Friday July 21st
Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”
WOD Thursday July 20th
Warm up: 2 rounds of: 10 overhead squats / 1 min of jump rope Every minute on the minute for 30 minutes: Minute 1: Power snatch + Hang snatch Minute 2: Seated box jumps x 4 Minute 3: GHD sit ups or toes to bar x the right number
WOD Wednesday July 19th
Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke 10 Rounds each for time of: 5 Thrusters @ 115/ 83 10 Pullups 100 meter run Rest 1 minute U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special ForcesContinue reading “WOD Wednesday July 19th”
WOD Tuesday July 18th
Warm up: Bear crawl x 100 feet / Crab walk x 100 feet 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. For time: 400 Meter run 20 Deadlifts @ kinda a little heavy 200 Meter run Rest 3 minutes 200 Meter run 20 HandstandContinue reading “WOD Tuesday July 18th”
Gymnastics July 17th and 20th
Monday July 17th: Warm Up: 2 rounds 10 Mountain Climbers 20 pvc pass through Run 200m Skill: Ring MUs Low ring stabilization and transition drills 3×1 ring pull up to sternum EMOM 8 min 2 Banded MU transitions Workout: 15min AMRAP 5 Burpees 5 C2B 5 HSPUs All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics July 17th and 20th”
CrossFit Havoc 