CrossFit Love 11.1 | Philly CrossFit WOD

CrossFit Love 11.1 | Philly CrossFit WOD

CrossFit Love Tony Robbins

Pre-Session Weightlifting 

Push Jerk T-N-G
4 x 8 – 12
*increasing loads, get heavy!
*20 Band Tricep Extensions

Bench Press 4 x 8 – 12
*challenge yourself, increasing loads
*12 Heavy Band Lat Pull-downs

Bent Over-Row
3 x 8 – 12
*increasing loads
*12 Heavy DB BND Rows

Gymnastics *430pm & 630pm

Wrist prep 3 x 10 reps in each position
Headstands 5 minutes (focusing on posterior pelvic tilt and spinal flexion (torso compression) )
2:40 Prone push-up press against wall hold; 40 sec at a time
3 min handstand holds on box in pike (20sec on )
Barrel walks 10 laps each partner (40ft alternate) 2 laps then alternate to chin ups
10 second Eccentric lowers from chin up (12)

WOD

Strict HSPU 1 x Max, 2 x 50%
3 Rounds
10ft. Handstand Walk to Wall *Scale is assisted
Max Rep Kipping Handstand Push-up
Fast Bent Knee Kipping T2B 1 x Max Reps
100 Close Grip Push-ups for time

Accessory Work

Run: 200M x 12
*rest 1:3 & pace should be held within :03 of the first
Low Plank Holds 5 x :90 w 20 / 14 vest
R then L SIde Plank Holds 5 x :30 w 20 / 14 vest
Rest :30 bwtn every set

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