5.17

 In WOD

CrossFit Love – CrossFit

Moving. Shaking. (No Measure)

1 Round

1.) Inchworms Blue to Blue

2.) Fwd Table Top Crab Walk Blue to Blue

3.) Backwards Table Top Crab Walk Down (Hips Up, on hands ) Blue to Blue

4.) Single Leg Hop (R) Blue to Blue

5.) Single Leg Hop (L) Blue to Blue

6.) Slow Lizard Crawl Blue to Blue and back.

Earn your kip (AMRAP – Rounds)

3 Rounds (on ground, 5s between for transfer)

:15 Hollow Hold

:15 Superman Hold

Kip Progression:

5 x 3 reps of following:

Hang to Active Shoulder (Show off ears, elbows striaght)

Active Hollow Hold for 3 s (Body should be “C” shaped.)

Acitve Superman Hold for 3 s (Retract scaps, “pull” chest and midline through bar)

Please note how how this felt in the comments
This drill is intended to develop baseline strength throughout the shoulders, mid back, and midline required for pull ups and Toes 2 Bar. If you are having trouble “feeling” these positions, practice them 3x/week. This also makes for a great upper body warm up to add to your pre-class routine. Repeat the three hanging drills (active shoulder, C hold, superman hold, 3x without coming off of the bar.

Quick and Painful #2 (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 Hollow Rocks

15 Box Jumps

10 Handstand Push ups

5 Pull ups

Rx+ = C2B

scale = ring row

scale = hand release push up, kneeling decline push up off of box
3 minute rest between workouts

PAY THE MAN (Time)

4 Rounds FT – 8 Minute Cap

12 Burpees

7 T2B
Rx+ = Weight vest.

Twice this week? Murph is coming…

LoveFit A (AMRAP – Rounds)

5 Rounds

15 s Hollow Hold

15 s Superman Hold

30s Wall Sit

LoveFit B (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 Hollow Rocks

15 Box Jumps

10 Push ups

5 DBL DB Rows

LoveFit C (Time)

4 Rounds – 8 Minute Cap

12 Burpees

7 T2B

Bulletproof Hips 005 (No Measure)

1-2 Rounds

A.) 30 Frog Pumps/Butterfly bridge

B.) 20 SL Bridge with band around knees R/L

C.) 20 Sidelying Clamshells with band around knees R/L

D.) 10 SL RDL w 3s pause – hug KB and keep IT CLOSE.

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