CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
1:00 Couch e.s
2:00 Frog
30s Ankle Mobility
Samson + Tricep 30s e.s
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ACTIVATION
2 Laps Crab Walks
20 Halo Glute Bridges
30 Calf Pumps
10 Alt Box Step-ups
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Back Squat
Building Sets:
3 x 6 Build each set.
Main Sets:
4 x 7 @70.% (same Load for all sets)
Metcon (5 Rounds for time)
Level 1:
Every 4 Minutes for 5 Sets:
15 Box Jumps 24/20 inch
12/8 Cal Bike Erg
9 Double Dumbbell Hang Snatches 2×22.5/15kgs
*Aim to complete rounds as fast as possible.
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Level 2:
Every 4 Minutes for 5 Sets:
15 Box Jumps/Step Ups 24/20 inch
12/8 Cal Bike Erg
9 Double Dumbbell Hang Snatches Choose Own Load
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Level 3:
Every 4 Minutes for 5 Sets:
15 Step Ups (choose own height)
12/8 Cal Bike Erg
12 Alt Single Dumbbell Hang Snatches (Choose Own Load)
*Score Time each set.
*All Machines are the same Cals.
