CrossFit Havoc Palmetto Florida
Warm up: 500 meter row / 20 pushups / 20 sit ups
Every minute in the minute for 10 minutes:
6 Thrusters + 6 Pullups ( that’s 60 of each)
Directly into as many rounds as possible in 10 minutes of:
20 / 15 Calorie row
20 Wallballs
Directly into 10 rounds for time:
1 Power clean ( don’t punk out )
4 Bar facing burpees
Warm up: Band work / plate press / pushups
2. For time:
30 Dumbbell snatches
50 Double unders
20 Dumbbell snatches
50 Double unders
10 Dumbbell snatches
50 Double unders
Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups
2. “Helen”
3 Rounds for time of:
400 meter run
21 Kettlebell swings @ 1.5 / 1 pood ( American swings)
12 Pullups
ANYONE KNOW WHO THIS GUY IS?
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions
2. 5 Rounds for time:
5 Hang power cleans ( go up in weight every 2 rounds )
200 Meter run
Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks
2. As many rounds as possible in 6 minutes of:
Wollymockers
Rest 2 minutes:
As many rounds as possible in 6 minutes of:
6 Dumbbell thrusters
6 Dumbell squat thrusts
This is the version of the squat thrust we are doing today.
Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
Big event coming up in November! Check it out here
Warm up: Plate press x 15 / Multi directional band work
2. For time:
40 Box jumps @ 24 / 20″
30 Pullups
20 Ground to overhead @ 155 / 103
10 Handstand pushups
Big event coming up in November! Check it out here
Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL
2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously you can use a lighter weight if this doesn’t make sense )
*You are going to be sore from this.
3. For time:
50 Pushups
50 Sit ups
50 Double unders
Back in the day.
I go you go for 10 Rounds:
Rounds 1 – 5
15 Calorie Bike
15 Pushups
Rounds 6 – 10
200 Meter run
20 Kettlebell swings
