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 |