CrossFit Inventive – CrossFit
Warm-up
Tabata 20/10 x 8 Rounds;
10m Shuttle runs
Static Wall Squats Hold
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MOBILITY
Couch 1:00 e.s
Spiderman 1:00 e.s
Ankle Mobility 30s e.s
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ACTIVATION
10 Scorpions F/B
5 Squat To Hamstring
20 Halo Glute Bridges
2 Laps Halo Crab Walks
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Back Squat
Build up using 5 reps.
Then…
Main Set:
1 x 8 @60%
1 x 8 @65%
2 x 8 @75%
– Go lighter if needed.
– Go off feel if you do not have percentages.
– Record last 2 set weight.
Metcon (Time)
2 Minutes On – 2 Minutes off:
30m Out & Back Front Rack Carry @2x 32/24kg KB’s
15/10 Cal Ski/Row
Max Dead-ball Over Shoulder @AHAP
* Workout is complete when 50 Dead-ball Over Shoulder has been completed.
* Score: Total Time.
—
L2
2 Minutes On – 2 Minutes off:
30m Out & Back Front Rack Carry @2x 24/16kg KB’s
15/10 Cal Ski/Row
Max Slam Ball @AHAP
* Workout is complete when 100 Slam Ball has been completed.
* Score: Total Time.
Farmers Carry If needed.