CrossFit Love – CrossFit
Deadlift Primer 3 (No Measure)
BND Walk Forward
10 Squats w Band
BND Walk Backwards
10 Squats w Band
BND Walk Lateral – R Leg Leads
10 Air Squats
BND Walk Lateral – L Leg Leads
10 Air Squats
15 Empty Barbell RDLs with Band Around Knees
10 Empty Barbell Thrusters with Band Around Knees
The Good Stuff (AMRAP – Rounds)
4 Rounds NFT
1.) 8-12 RDLs @ 50-60% of 1RM DL
—Soft bend in knees
—If ANY pull in lower back, cut weight down
—Find. Your. Hamstrings.
2.) 10 SL Glute Bridge with DB resting on wait
–Prop working heel on 45# plate to increase ROM
–10 R then 10 L
3.) Strict Knee Raise Iso Hold w Weight Plate x :30
–Plate (25/10#) should rest against shin
–Pull the ankle in dorsiflexion so the plate is touching toes and shin just under knee cap
Weight for RDLs in comments
Simple. Not Easy (Time)
15-10-5
Thrusters @ 155/105
400 M Run
-Weight should be challenging for a set of five
-The 400 is a sprint
Rx+ = 185/135
Thiqq Pack (AMRAP – Rounds)
2 Rounds
100 M SA Farmers Carry (Stairs R arm, Back to ramp L arm)
:30 Pallof Press Iso Hold Each arm – DO NOT HOLD BREATH
LOAD UP the farmers carry AHAP
()
LoveFit B (Time)
30-20-10
Alternating DB Lunge
200 M Run
LoveFit C (AMRAP – Rounds)
2 Rounds
100 M Farmers Carry (50 R, 50 L)
:30 Palllof Iso Hold