CrossFit Inventive – CrossFit
Warm-up
Upper Body:
1. Puppy Dog Pose 30 sec
2. Twisted Cross 30 E/S
3. Table Top 30 seconds
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Lower Body:
1. Couch stretch 60 E/S
2. Glute 30 sec E/S
3. Spiderman lunge Hold 30 E/S
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Activation:
2 Rounds:
15 Russian KBS
10 KB-SLDL (Hold with both hands)
3 Inchworm 1 push-up
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Coach:
5 reps of Deadlift tech with Empty Bar.
Deadlift (15 Mins to Establish 15 Rep Max)
– Working On High Rep Cycling.
– As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets.
– Its likely best to only take 2-3 attempts at 15 unbroken reps.
Metcon (No Measure)
20 min EMOM: (Simple/Brutal)
Odd: 15 Russian KBS @24/16kg
Even: 15 Burpees
Scale by reducing KB weight or reducing rep range to 12/12
Or
10/10