CrossFit Inventive – CrossFit
Warm-up
– Box Hamstring 1:00
– Glute 0:30 e/s
– Front Rack 0:30
– 3 Way Puppy Dog Pose 0:30 each
– Wist 0:30
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MOVEMENT PREP
– 10 Barbell Good Mornings
– 10 Wrist Rotations
– 5 Deadlifts
– 5 Hang Power Cleans
– 5 Push Jerks
– 5 Scap Pulls
– 5 Push-ups
– 5 Air Squats
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Deadlift (4 x 3 )
(In 10-15 Minutes)
Build up and complete 4 sets 3 reps @same weight with 3s Iso Hold 3cm off floor on the way up.
Build only heavy enough that you can hold your position and 3s pause throughout each lift.
Rest 90s-2mins between working sets.
Metcon (Time)
5 Rounds For Time: (Cap 25 Mins)
3 Rounds Of “Cindy”
1 Round of “DT” @70/47.5kg
1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
SUBS
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Ring Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
AIR SQUATS
– Reduce Reps
– Alt Lunges
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
