CrossFit Inventive – CrossFit
Warm-up
10 x Forwards/Backwards Shuttle Runs
4 Laps Side Skips
2 Laps Single Leg RDL Walks
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Mobility
Spiderman 30s e.s
Pigeon 30s e.s
3 Way Puppy Dog 30s each
Wrist Forward Facing 30s
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Activation
20 Banded Good Mornings
30s HS Hold (Aim to not rely on the wall)
Or 30s Wall Walk Hold/Active Plank Hold
10 Kipping Knee Raises (Maintain Active Scaps)
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10 Barbell Deadlifts
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Deadlift
Build up & establish a moderate 10 reps load for your first working set.
Working Sets:
10-7-5-7-5-3
EG Load:
100-110-120-120-130-140
If you start on the lighter side, you should be able make your second 7 reps the same as the 5 reps.
Record last 3 Reps.
4 Set Skills EMOM (No Measure)
Aiming for consistency throughout.
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L1
EMOM 16: (looking for unbroken sets)
1 – 10-15 Toes To Bar
2 – 10 Kipping Hand Stand Push-ups
3 – 30s Hollow Rocks
4 -10m Hand Stand Walk
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L2
EMOM 16: (looking for unbroken sets)
1 – 10- Knees To Elbows/GHD Sit-ups
2 – 30s Raised HSPU/Pike HSPU
3 – 30s Hollow Rocks/Hollow Hold
4 – 30s Walk Walks
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L3
EMOM 16: (looking for unbroken sets)
1 – 10-15 Weighted Abmat Sit-ups (Hold Wallball)
2 – 10 Dual DB Floor Press
3 – 30s V-Sits
4 – 20-30m Pike Bear Crawls
