Tuesday 6-20-17 Warm Up: Row 500m 1 min plank hold :30 l-sit hold Skill: HSPUs 5×1 kick up to band, 5 contract shoulders 2 min KB OH hold Then… EMOM 6 min 5 strict HSPUs Workout: 4 rounds 15 ft HS walk 15 Push Press @73-83# All Week Homework: 3×25 GHD Sit Ups 3×15 sContinue reading “Gymnastics Class 6-20 and 6-22”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday June 19th
Warm up: 2 Minutes of double unders / 15 Burpees 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press: x 3 reps Evens: Glute ham raise x 8 – 12 reps 3. For time: 10 Thrusters @ heaviest you can doContinue reading “WOD Tuesday June 19th”
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
HavocFIT June 19th – 23rd
Monday June 19th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 6, 6, 6, 6 (Increase weight each set) *5-10 push ups between each set* 4. 3 Rounds For Time: 12 Push Press 24 Switch Steps 12 Russian Twists w/ plate 5. Cool Down Stretch / Foam Roll TuesdayContinue reading “HavocFIT June 19th – 23rd”
WOD Friday June 16th
Warm up: 2 minutes of double unders then: 2 rounds – 12 seated good mornings / 12 kb swings 1. Deadlift: 2 reps every 2 min for 16 minutes 2. Every 2 minutes x 20 minutes Odds: 100 meter row Evens: 100 meter sprint
WOD Thursday June 15th
Warm up: 3 rounds – Inch worm x 6 / Tuck jump x 8 Every 90 seconds x 8 sets: Hang power clean + power clean + jerk 2. As many rounds as possible in 8 minutes of: 40 Box jumps @ 20″ 40 Push presses @ 75 / 53
WOD Wednesday June 14th
Warm up: 100′ high skip / 100′ side shuffle x 3 rounds 1. 30 seconds on 30 seconds off air squat hold x 10 sets 2. Nancy 5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
WOD Tuesday June 13th
Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps 3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”
Weightlifting June 12th, 14th, 16th
Monday: Sotts press: 2,2,2,2,2 2. Hover power snatch: 2,2,2,2,2,2 @ 87 -90% of power snatch 3. Snatch grip deficit deadlift: 5,5,5 @ 115% 4. Toes thru rings: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + power clean + front squat + jerk x 6 sets 2. Push press: 2,2,2,2,1,1 3. Concentric frontContinue reading “Weightlifting June 12th, 14th, 16th”
Gymnastics June 14th and 16th
Wednesday June 14th: Warm Up: 2 rounds 20 air squats 1 min HS hold 10 GHD sit ups Skill: HS holds 5×1 kick up to band, 5 contract shoulders 5×1 HS forward roll Then… EMOM 6 min 5 strict HSPUs Workout: AMRAP in 12 minutes 2 Rope Climbs 6 T2B 18 Dubs All Week Homework:Continue reading “Gymnastics June 14th and 16th”
CrossFit Havoc 