Monday October 24th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every minute for 12 minutes: 1st: 2 Back Squats (Increase weight from last week) 2nd: 6-10 V-ups 4. For Time: 40 Thrusters @ 33 or 53 lbs 400 Meter Run 5. CoolContinue reading “HavocFIT October 24th – 28th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics October 25th and 27th
Tuesday October 25th: warm up: row 500 meters then… 2 rounds 20 – Leg/Arm raises while in plank: opposite arm/opposite leg 5 – strict toes to bar Skill/Strength: Bar MU techniques and scaling options EMOM 12 min 1-3 Bar MUs Workout: Partners 16 min to complete 5 rounds 20 Rear Overhead Throw with Medicine BallContinue reading “Gymnastics October 25th and 27th”
Weightlifting October 24th, 26th, 28th
Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”
WOD Friday October 21st
This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 500 Meter Row, Rope Climb Technique Max Rope Climbs in 5 min 2. Every minute on the minuteContinue reading “WOD Friday October 21st”
WOD Thursday October 20th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 10 Single leg hip Bridges, 10 Empty bar Strict Press Work up to a max: Clean and Jerk (Squat and Split Jerk) 2. 6 Rounds for time: 5 Clean and JerksContinue reading “WOD Thursday October 20th”
WOD Wednesday October 19th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 1 Minute of jump rope, 10 Air squats, 1 Minute of jump rope, 10 Sit ups For Time: 2000 Meter Row 50 Pull ups 25 Thrusters 100 Double Unders 25 Thrusters 50 Pull upsContinue reading “WOD Wednesday October 19th”
WOD Tuesday October 18th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 20 Burpees, 20 Sit ups, 20 Mountain Climbers For Time: 10, 8, 6, 4, 2 Power Snatch (Increase weight as the reps decrease) Do 20 Wallballs between each set 10, 8, 6, 4, 2Continue reading “WOD Tuesday October 18th”
Weightlifting October 17th, 19th, 20th
Monday: Snatch: 5 x 1 Work to 95% Clean and jerk: 5 x 1 Work to 95% Back squat: 5 x 1 @ 90% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90% , 1 @ 95,Continue reading “Weightlifting October 17th, 19th, 20th”
Gymnastics October 18th and 20th
Tuesday October 18th: Warm Up: 2 Rounds 10 Burpee Pull Ups 10 Perfect Push Ups 30 Hollow Rocks #0 Superman Rocks Skill/Strength Rope Climb Technique Overview 3x:30 Hanging L-Sit hold then: Every 2 minutes for 12 min 1-3 Rope Climbs Workout AMRAP 12 Min 6 Rope Pull Ups 6 Strict Press 6 Burpees Thursday OctoberContinue reading “Gymnastics October 18th and 20th”
HavocFIT October 17th – 21st
Monday October 17th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every 2 minutes for 10 minutes: 4 Back Squats (Increase weight from last week) 4. As many Rounds as possible in 10 minutes: 5 Barbell Thrusters 5 Burpees 100 Meter Run 5.Continue reading “HavocFIT October 17th – 21st”
CrossFit Havoc 