Tuesday September 20th: Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics September 20th and 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT September 19th – 23rd
SPECIAL ALERT: Two weeks for FREE of our 9 AM class! See you there! Available to all new members! Grab a friend and come get fit! Our NEW BootCamp and Beginners CrossFit Class is here! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday September 19th 1. Stretch 2. Warm up: 100 FT BearContinue reading “HavocFIT September 19th – 23rd”
WOD Friday September 16th
Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”
WOD Thursday September 15th
Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers
WOD Wednesday September 14th
Warm up: 50 kettlebell figure 8’s For time: 400 meter run 20 muscle ups + 1 extra dip at the top of each rep 300 meter run 20 Power clean and jerks @ bodyweight 200 meter run 20 Handtstand pushups or pushups on bar 100 meter run
WOD Tuesday September 13th
Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”
HavocFIT September 12th-16th
Our NEW BootCamp and Beginners CrossFit Class is here! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday September 12th 1. Stretch 2. Warm up: 100 FT Bear Crawl, 10 Back extensions, 10 Sit ups 3. Every minute on the minute for 12 Minutes: 1st Minute: Back Squat w/ empty bar (20 sec ofContinue reading “HavocFIT September 12th-16th”
Gymnastics September 13th and 15th
Tuesday September 13th: Warm Up: 2 rounds: 5 pull ups 5 push ups Run 200m Skill/Strength: Max Effort A: Practice Toe Nail strict transition B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling Strength: A: Practice Gymnastic Swing A1: 4×8Continue reading “Gymnastics September 13th and 15th”
WOD Monday September 12th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 12th”
Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday: Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading
CrossFit Havoc 