CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
2:00 Frog Stretch
Banded Ankle Mobility 0:30 e/s
———
3 Rounds
10 Calf Pumps
10 Halo Bridges
10 Banded Press e/s
——–
Barbell:
5 Reps Of Empty Barbell Tempo Squats
Back Squat (3 x 5 Tempo Squat)
Tempo: 32X2
– 3 Sec Decent.
– 2 Sec Pause in Bottom of Squat.
– X explode up.
– 2 Sec Rest at top of squat.
First weighted set will be classed as a warm-up set.
You can build over the next 3 sets as needed as long as you can hold your Tempo.
Metcon (AMRAP – Reps)
On The Minute x 6:
6 Dumbbell Front Squats 2×22.5/15kgs
Max Devils Press 2×22.5/15kgs
Rest 3:00
AMRAP 6:
Max Bike Erg calories
Rest 3:00
On The Minute x 6:
6 Box Jumps (30/24)
Max Rep Rope Climbs
* Score: Enter the total of Max Rep Devils Press, Cal on Bike erg & Rope Climbs.
SUBS
DUMBBELL FRONT SQUATS
– Reduce Load
– Single Dumbbell
DEVILS PRESS
– Reduce Load
– Single Dumbbell
BIKE ERG CALS
– MAX Cals On Any Machine
– Max 10m Shuttles Runs
BOX JUMPS
– Reduce Height
– Alternating Step-ups
ROPE CLIMBS
– Reduce Climbing Height
– 3 laying To Standing = 1 rep
– 3 Strict Pull-ups = 1 Rep
– 3 Knees To Chest = 1 Rep
– Max Abmat Sit-ups