CrossFit Inventive – CrossFit
Warm-up
If you arrive early, aim to roll out in your own time. Get into those sore spots.
– Couch 1:00 e/s
– Lower Back/Hipflexor 1:00 e/s
– Twisted Cross 0:30 e/s
– Samson + Tricep 0:30 e/s
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ACTIVATION
20 HALO GLUTE BRIDGES
30 BANDED PULL-APARTS
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10 EMPTY BARBELL BENCH PRESS
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Bench Press (4 Sets 8 Reps @Same Weight)
Build up & complete 4 sets 8 reps @same weight.Make sure to do 2-3 building sets to establish your working weight.
Rest as needed only between wroking sets.
Metcon (2 Rounds for reps)
Set 1: (0:00-10:00 Minutes)
Bike Erg
10 x 30 sec On/ 30 Sec Off
For Total Cals
* THESE ARE 100% EFFORTS.
* Rest 5 Minutes (10:00-15:00)
Set 2: (15:00-20:00 Minutes)
Bike Erg
10 x 15 sec On/15 sec Off
For Total Calories.
* THESE ARE 100% EFFORTS.
* Come to a total stop in between efforts.
SUBS
– Same on any machine.
– Coaches record what machine is used in clients comment boxes.