Monday July 17th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 12, 9, 6 (Increase weight) 4. For Time: Havoc Loop Run 50 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 18th: 1. Stretch 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 LungesContinue reading “HavocFIT July 17th – 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday July 17th
Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”
Weightlifting July 17th, 19th, 21st
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
WOD Friday July 14th
Warm up: 2 Rounds of – X walk x 15 steps in each direction / 12 Glute ham raise Deadlift: 10,10,10 2. For time: 50 Wallballs 25 Pushups 25 Wallballs 50 Pushups Begin every minute with 5 double leg mountain climbers. 20 minute time cap.
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Wednesday July 12th
Warm up: 1000 meter row 8 Rounds for time of: 25 Double unders 20 Sit ups 15 Kettlebell swings 10 Calorie row 5 Handstand pushups
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
HavocFIT July 10th-14th
Monday July 10th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 15, 10, 5 (Increase weight) 4. For Time: 800 Meter Run 80 Kettlebell Swings 400 Meter Run 40 Lunges holding KB (20 Per Leg) 5. Cool Down Stretch / Foam Roll Tuesday July 11th: 1. StretchContinue reading “HavocFIT July 10th-14th”
Gymnastics July 10th and 12th
Monday July 10th: Warm Up: 2 rounds 1 min HS Hold 10 push ups Attempt a headstand then banded shoulder stretch Skill: HSPUs for fun: try partner HS walking then… 2 min oH KB Hold Then… EMOM for 6 min 4-8 HSPUs Workout: 21-15-9 Burpee Pull ups Push Press V-ups All Week Homework: 3×25 GHDContinue reading “Gymnastics July 10th and 12th”
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
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