5.24

 In WOD

CrossFit Love – CrossFit

Gymnasty (No Measure)

1 round

10 PVC Pass Thrus

:30 Table Top/Crab hold- push hips to ceiling

5 strict KB/DB high lull at 3s conc:6s ecc

Kip Progression Week 2 (AMRAP – Rounds and Reps)

3 Rounds

:20 Hollow Hold

:10 Transition

:20 Superman Hold (Glutes are on)

3 Eccentric Pull up maintaining hollow body

–jump up to chin over bar, work negative fighting for position

3 Rounds

Hang to Active (3s pause)x 5

Hollow Hold (C-Shape) x :10

Hollow to Superman back to Hollow (controlled kip) x 5

(Break up complex if needed. Ideally fight to stay on bar while maintaining active scap/shoulders throughout the three movements.)
Comment how this felt

12 Minute EMOM (AMRAP – Rounds and Reps)

Minute 1: 8-12 T2B

Minute 2: 5 Push ups + 3 Deadlifts @ 225/155

Scale = Toes 2 J Hook (on back) –> Strict Knee Raises -> Knees to Chest

Rx+: 10 Push ups + DL @ 315/225

This is awkward (Time)

40 Single Arm DB OHS For Time

Arms Switch after 20 Reps

@ 50/35

Rx+= 70/50
4 Minute Cap

LoveFit A (AMRAP – Rounds)

20 Minute AMRAP

15 Shoulder Taps (High Plank)

15 Russian Twists

15 Hollow Rocks

200 M run

Lovefit B (AMRAP – Rounds)

12 Minute EMOM

Min 1: 12 KB Sumo Stance DL

Minute 2: 30 Mountain Climbers + 10s Wall sit

LoveFit C (Time)

40 KBS For Time

Recent Posts