CrossFit Love 11.8 | Get Fit in Northern Liberties

CrossFit Love 11.8 | Get Fit in Northern Liberties

Pre-Session Weightlifting

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

Close Grip Bench Press 5 x 8 – 12
*challenge yourself, increasing loads
*12 Heavy Band Lat Pull-downs

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

Gymnastics WOD

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). Foundational tumbling

CFL WOD

Every 30 seconds for 5 minutes:
X reps of
1 – 6 chest-to-bar pull-ups
1 – 6 Toes to bar
1 – 2 Muscle-ups
6 – 8 Push-ups
4 – 6 Ring dips

Accessory Work
Run: 400M x 8
*rest 1:3 & pace should be held within :03 of the first
GHD Weighted Sit-ups 4 x 12
GHD Weighted Back Extensions 4 x 8 – 12
100 BND Tri-cep Extensions

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