CrossFit Inventive – CrossFit
Warm-up
1 Min Bike
1 Min Shuttle Runs
2 Laps Alt Lunges
—
Mobility
Couch 1 min e.s
Spiderman 30s e.s
Pigeon 30s e.s
Calf 30s e.s
30 Calf Pumps
—-
Activation
2 Laps Halo Crab Walks
35 Double-unders
50 Singles
10 Single Leg Stationary Split Squats e.s
35 Double-unders
50 Singles
—-
10 Alt BB Back Rack Lunges
—
Back Rack Lunge
From The Rig:
4 Sets 10 Reps of Back Rack Barbell Alternating Lunges.
Build up & complete the 4 sets at the same load.
90s-2 minutes rest between working sets.
Use roughly 3-4 Building sets prior to the 4 working sets.
Reverse lunge only if needed.
Metcon (Time)
L1
2 Rounds For Time of:
50 Double-unders
40 Alt Dumbbell Snatches
50 Double-unders
20 Overhead Alt-DB Lunges Right Arm
20 Overhead Alt-DB Lunges Left Arm
Dumbbell Load: 22.5/15kgs
—
L2
2 Rounds For Time of:
50 Double-unders/75 Singles
40 Alt Dumbbell Snatches
50 Double-unders-75 Singles
20 Overhead Alt-DB Lunges Right Arm
20 Overhead Alt-DB Lunges Left Arm
Dumbbell Load: 15/10kgs
—
L3
2 Rounds For Time of:
75 Singles
40 Alt Dumbbell Hang Snatches
75 Singles
40 Alternating Single Dumbbell Goblet Lunges
