It is that time! Sign up for this months Gymnastics Class this Tuesday at 6 pm. This month is all about Muscle ups!! Tuesday December 6th 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.Continue reading “Gymnastics December 6th / December 8th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT December 5th – December 9th
Monday December 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 2, 2, 2 @ 90% of your max *Do 10 Glute Ham Sit ups between each set 4. Back Squat: Max reps @ 70% your max 5. 5 Rounds for Time: 3 Burpees 3 Dumbbell Clean and Press (eachContinue reading “HavocFIT December 5th – December 9th”
WOD Friday December 2nd
This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”
WOD Thursday December 1st
This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)
WOD Wednesday November 30th
This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
Gymnastics November 29th / December 1st
Tuesday November 29th 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 November 29th / December 1st”
HavocFIT November 28th – December 2nd
Monday November 28th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 4, 4, 4, 4 @ 80% of your max *Do 8 Toes to Bar between each set 4. As many Rounds as possible in 10 minutes: Begin with a 500 meter row Whatever timeContinue reading “HavocFIT November 28th – December 2nd”
Weightlifting November 28th, 30th, December 2nd
Monday: Snatch: 3,3,3,2,2,2 2. Hang power snatch: 6,6,4,4 3. Weighted sit ups: 3 x 20 Wednesday: Clean: 3,3,2,2 2. Hang power clean: 4,4,3,3 3. Jerk: 3,3,2,2 4. Banded Glute ham raisex 3 x 10 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: Handstand pushup xContinue reading “Weightlifting November 28th, 30th, December 2nd”
WOD Monday November 28th
This Saturday!!! Get Ready!!! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 4 x 3 @ 85% 2. Every 3 Minutes x 3 intervals: 6 Thrusters 100 meter run 6 Thrusters Every 2 Minutes x 4 intervals: 10 PullupsContinue reading “WOD Monday November 28th”
