CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Squat Hold 1:00
Ankle Mobility 30s e.s
Samson + Tricep 30s e.s
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
30 Banded Pull Aparts
20 Scap Pulls
10 Dumbbell Lateral Raises – 4s Tempo Decent Every Rep.
10 x Behind The Neck Strict Press – Wide Grip Barbell.
10 Back Squats
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Back Squat
2 x 10 @30%
1 x 5 @50%
4 x 8 @60%
Rest as Needed between sets.
Get as close to percentages as you can.
If you don’t have 1RM percentages, go of feel for the day.
Record 4 x 8 Weights.
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Toes To Bar
12 Double Dumbbell Hang Cleans
12 Double DB Shoulders To Overhead
48 Double-unders
RX Dumbbells: 2 x 22.5/15kg
SUBS
T2B
– Toes as high as possible
– Knees Raises
– V-ups
– 15Abmat Sit-ups
DUMBBELLS
– Reduce Rps
– Reduce Load
– Sub Kettlebells
48 DOUBE-UNDERS
– Reduce Reps
– 80 SINGLES
– 45s Practice
– 45s Machine