Gymnastics

Gymnastics 5/22 and 5/24

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday 5-22-18

Warm Up:
2 rounds
1 min HS Hold
50 ft lunge, lunge, squat
10 Back extensions

Skill: OH Stability work
5 rounds
OH Barbell w/KB walk
20 GHD Sit ups

Workout:
8 Rope Climbs
40 T2B
4 Rope Climbs
20 T2B

Thursday 5-24-18

Warm up:
500m row
2 rounds
10 hang to active
10 Ring Rows
10 Ring Dips

Skill: Ring MU’s
MU contraption
MU attempts
EMOM 10 min
2-3 MU (jumping or contraption)

Workout:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (35 lbs)
24 V-Ups

Gymnastics Class 5/15 and 5/17

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment
Tuesday 5-15-18

Warm Up:
2 rounds
5 strict T2B
10 push ups
10 GHDs

Skill:HSPUs
2 min KB OH hold
Rest 1 min
Complete 50 HSPUs AFAP

Workout:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Thursday 5-17-18

Warm up:
2 rounds
5 negative pull ups
10 PVC banded rig drill
Run 300m

Skill: Butterfly Pull Ups
Box drill
Work on technique
EMOM 10 min
5-7 butterfly pull ups

Workout:
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball if you can
5-4-3-2-1 Muscle Up’s

Gymnastics Class 5/1 and 5/3

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 5-1-18

Warm up: 2 rounds

10 Kipping box drill

10 GHD Sit Ups slow
10 Back Ext.
run 300m

Skill: Butterfly Pull Ups
Box Butterfly Drill
EMOM 10 min
7 Butterfly Pull Ups

Workout:

10 HSPUs

20 Pull Ups

10 HSPUs

30 T2B

10 HSPUs

40 pistols

10 HSPUs

50 OH Walking Lunge @ 35# DBs

10 HSPUs

60 Double Unders

Thursday – 5-3-18

Warm up: 2 rounds
1 min HS hold
15 slow s-back extensions
row 3oom

Skill: HS walks
EMOM 16 min
even: 10 side wall walks

odd: 10-20 ft HS walk

Workout:

3 Rounds

20 OHS @ 73#

400 m Run

20 double squat WBs

Gymnastics 4/24 and 4/26

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 4-24-18

Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m

Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs

Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s

Thursday 4-26-18

Warm Up: 2 rounds

5 pull up negatives

1 min HS hold

10 kips or kip drill

 

Skill: HSPUs

2 min OH KB hold

rest 1 min

EMOM 8 min

6-8 HSPUs

 

Workout: 4 rounds

15 Pull Ups

10 Push Ups

5 Cleans @ heavy as hell!

 

Gymnastics Class 4/17 and 4/19

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 4-17-18

Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m

Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs

Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s
Thursday – 4-19-18

Warm up: 2 rounds
ME Pull up hold

15 slow s-back extensions
row 2oom

Skill: Rope Climbs

Try Hanging hollow/superman drill
Every 90 sec for 8 rounds
2 rope climbs

Workout: 9 rounds
5 HSPU’s
15 Air Squats
5 Pull Ups
After rounds 3, 6 and 9 run 400m

Gymnastics Class 4/10 and 4/12

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 4-10-18

Warm up: 2 rounds
10 ring row’s false grip
10 ring dips
10 broad jumps

Skill: Ring MUs

work on technique – 5 min
pull up contraption
low ring transitions
hip drive transitions
EMOM 10 min
2-3 Jumping Ring MU’s

Workout: * break up work as you see fit

100 pull ups
50 T2B
50 Pistols
100 GHD Sit Ups
50 Box Jumps
50 push ups
1000m Run
Thursday – 4-12-18

Warm up: 2 rounds
15 leg raises on bench

GHD Shoulder Stretch/band stretches
8 PVC banded drive to hip

Skill: Toes 2 Bar
EMOM 16 min

odd: 4 around the worlds
even: 5-10 T2B

Workout:
Death By:

Pistols & Burpees

Gymnastics workouts 4/03 and 4/05

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 4-03-18

Warm up: 2 rounds
5 slow strict T2B
50 ft lunge, lunge, squat
10 jumping squats

Skill: Butterfly Pull Ups

work on technique – 5 min
Tabata Butterfly PU’s
* goal to get consistent 3-4 unbroken
Tabata Hollow Rocks

Workout:
100 Double Unders

80 Burpees
60 Wallballs
40 Box Jumps
60 Wall Balls
80 Burpees
100 Double Unders
Thursday – 4-05-18

Warm up: 2 rounds
20 PVC Pass throughs

GHD Shoulder Stretch/band stretches
5 PU negatives

Skill: Bar MU’s
low bar work

Assisted Bar MU’s
EMOM 12 min
first 6 min – 1-2 Bar MU’s
second 6 min – 5 big C2B

Workout:
3 min to complete:

10 HSPUs
10 OHS @ 63#
if you make it…min 3-6 complete:
12 HSPUs
12 OHS @ 63#
if you complete it…min 6-9 complete:
14 HSPUs
14 OHS
Keep going until you can’t complete the work in the given 3 minute window

Gymnastics 3/27 and 3/29

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 3-27-18

Warm up: 2 rounds
10 bench leg raises
GHD shoulder stretch
run 200m

Skill: T2B
EMOM 16 min
even: 6 T2B
odd: 10 GHD sit Ups

Workout:
10 Double Unders
10 KB Swings (American)
10 Wall Balls
20 Double Unders
20 KB Swings
20 Wall Balls
30 Double Unders
30 KB Swings
30 Wall Balls
20 Double Unders
20 KB Swings
20 Wall Balls
10 Double Unders
10 KB Swings
10 Wall Balls

Thursday – 3-29-18

Warm up: 2 rounds
ME Pull up hold
15 slow s-back extensions
row 2oom

Skill: Rope Climbs
Every 90 sec for 8 rounds
2 rope climbs

Workout: “JT”
21-15-9
HSPU’s
Ring Dips
Push Ups

Gymnastics 3/20 and 3/22

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Tuesday – 3-20-18

Warm up: 2 rounds
:30 headstand (start in tripod)

10 push ups

50ft super long reach lunges

Skill: OH Stability and Core

5 rounds
50 ft OH walk with barbell and KBs

15 GHD sit ups

Workout:
work up to heavy 3 rep  strict press

As many unbroken sets of HSPUs in 5 min
Thursday – 3-22-18

Warm up: 2 rounds
:30 GHD Shoulder stretch
20 PVC pass throughs

300m run

Skill: Ring MUs
15 Hip drive transitions
10 low ring transitions
10 High ring transitions
Try banded transitions
5 Good big kips

Workout:
EMOM for 20 min
4 weighted pistols
6 push ups
8 jumping squat w/ KB