CrossFit Inventive – CrossFit
Warm-up
2 min machine
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
20 Banded SLDL
20 Banded Glute Bridges
20 Banded Pass Throughs
20 Pull aparts
10 Scap Pulls
10 Kipping Knee Raises
Deadlift (3 TNG Reps, Go Every 90 x 5 Sets)
Week 5, Last week of this block.
Same weight for all 5 working sets.
3-4 Building sets.
Aim to increase 5Kg heavier than last performance if possible.
Metcon (Time)
For Time:
27 Deadlifts, 27 Toes To Bar, 27 Cal Row
21 Deadlifts, 21 Toes To Bar, 21 Cal Row
15 Deadlifts, 15 Toes To Bar, 15 Cal Row
9 Deadlifts, 9 Toes To Bar, 9 cal Row
Barbell= 92.5/65kg
SUBS
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– 2 x Abmat Sit-ups
27/21 Cal ROW
– 27/21 Cal Bike erg
– 21/15 Cal Ski/Assault Bike
– 15/9 is the same on all machines as its Low Cals
– 400m Run