5.10

 In WOD

CrossFit Love – CrossFit

Deadlift Primer 2 (No Measure)

2 Rounds

1.) :30 Hollow Hold

2.) 20 Banded Good Morning

3.)10 three pt PVC SL RDLs R/L

4.) 20 (total) Alt. Heel Tap Deadbugs (Hands overhead pressed into wall – Abby Perone Style)

Deadlift (1 x 12 @ 60%, 3 x 10 @ 65% )

Rx: 5 Hollow Body Pull ups between sets.

Scale: 3 Hollow Body Negative Pull Ups

Mental intensity. Feel your body. Own your movement. If you can dial anything in this week mentally, dial in these four working sets. Take extreme pride in your ability to hip hinge, it may be the ONE thing we do in this gym that will keep you healthy and resilient for 50+ years. Just because a movement isn’t “heavy” doesn’t mean you shouldn’t be present in the moment. -NP

TALLADEGA (4 Rounds for time)

4 Rounds – Each Round is Timed Separately

400 M Sprint

16 UB Thrusters @ 95/65

:60 Rest In Between Rounds

Rx+ = 135/95
A watch might help for this workout. If not, get your coach to record times on whiteboard to help keep track.

SPRINGSTEEN (Time)

Row – 25 Calories For Time
Go.

LoveFit 5.10 A (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 BFSU

15 DB Push Press

15 Strict Knee Raise

15 Alt DB Snatch

Lovefit 5.10 B (Time)

4 Rounds

300 M Row

16 KB Thrustes

1 min rest

LoveFit 5.10 C (Time)

15 Cals on Air Dyne

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