CrossFit Love 10.18 | CrossFit Philadelphia
CrossFit Love 10.18 | CrossFit Philadelphia
“Fuck “try.” Trying is an open invitation to failure, just another way of saying, “If I fail, it’s not my fault, I tried.”
― Tim S. Grover
Pre-Session Weightlifting
| Press |
| 8 x 3 |
—
| Push Jerk 3 x 10 |
| *challenge yourself, increasing loads |
| *10 Cals on Rower for time after every set |
—
Gymnastics
| Strict MU & Freestanding Handstand Strength, Mobility, & Progressions Week #4 |
| Wrist prep 3 x 10 reps in each position |
| 2:00 Prone push-up press against wall hold; 30 sec at a time |
| Banded MU positional work 10 x :03 holds in each position |
| Headstands 5 mins |
| Partnered Handstands 10x |
| Partnered walks 10 laps each |
| Box handstand walks 90 degrees R&L x 7 sets |
—
WOD
| Regional Nate WOD |
| 10 rounds for time: |
| 4 strict muscle-ups |
| 7 strict handstand push-ups |
| 12 kettlebell snatches |
| M @ 70 / F @ 50 |
| Time cap: 20 minutes |
| — Scale to |
| 10 rounds for time: |
| 8 Band MU w/ :02 position holds at chest, turnover and lockout |
| 14 HR Push-ups |
| 24 KB Russian Swings |
| M @ 50 / F @ 40 |
—
Accessory Work
| Run: 3 x 1 Mile |
| *rest 1:1 & pace should be held within :10 of the first |
| Low Plank Holds 3 x :90 w 20 / 14 vest |
| R then L SIde Plank Holds 3 x :30 w 20 / 14 vest |
| Rest :30 bwtn every set |
