CrossFit Inventive – CrossFit
Warm-up
FOAM ROLL:
5 MINUTES OF YOUR CHOICE.
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MOBILITY
Glute 30s e.s
Lower Back/Hipflexor 30s e.s
3 Way Puppy Dog 30s each
30s Calf e.s
30 Calf Pumps
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ACTIVATION
10 KB SLDL
10 KBS
2 Wall Walks
Or Sub
30s Skipping
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10 Empty Barbell Deadlifts Into Build to Weight.
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Deadlift (4 x 3 @85%)
Go Every 2:00 Minutes x 4 Sets:
3 Reps @85%
Build up and complete 4 Sets 3 reps @ 85% of your 1RM.
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
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SUBS
WALL WALK
– Reduce Reps
– Walk in as close as possible
– Inchworms + Push-ups:
2-4-8-10-16-21
– Push-ups:
3-6-10-15-20-25
DOUBLE-UNDERS
– Double Single-unders for 10-30-60 then Singles for 90-150-210
– 1-3-6-9-12-15 Cal Machines
