CrossFit Inventive – CrossFit
Warm-up
Banded Lower
3 way Puppy Dog Pose 30s each
Table Top 30s
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ACTIVATION
20 Alt Barbell Single Leg RDL’s
20 Air Squats 2s pause in Bottom of squat
10 Scap Pulls
5 Strict Pull-ups/5 Ring Rows
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10 Barbell Deadlifts/Build To Staring Weight
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Deadlift (4 x 8)
[15-20 minutes]
Build up to 70% Of your 1RM & complete 4 sets 8 reps TNG @the same weight.
Rest 90s-2 Minutes between sets.
Metcon (Time)
For Time:
5-3-1
Deadlift @140/100kg
3-2-1
Rope Climbs
Light Version
10-6-2
Deadlifts 90/70kg
3-2-1
Rope Climbs
(Reduce Load agin if need be)
* This is very grip intense workout. Be mindful of your grip strength on the rope climbs.. No your limits.
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SUBS
DEADLIFT
– Reduce Load
– Sub Dumbbells with Double DL Reps
ROPE CLIMBS
– Reduce climb height
– 3 laying To Standing = 1 Rep
– 3 Pull ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 KBS = 1 Rep
