CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Weighted Box Hamstring 1:00
Elevated Puppy Dog 1:00
Active Spiderman 5 Rotaions e.w
Hands Forward Facing Wrist 30s
—-
ACTIVATION
30 Banded Face Pulls
30 Banded Tricep Extensions
5 Inchworms 1Push-up
5 Handstand Negatives [Kick up, 3s Decent/Repeat]
—-
10 Barbell Deadlifts/Build To Starting Weight.
—
Deadlift
Deadstop Deadlifts
For Total Load
5-5-5-4-4-4-3-3-3
Start @65% & Build Into Heavy 3 Reps
If you don’t wish to build, stay at theload you choose and complete the same rep rang.
Metcon (Time)
For Time:
45 Toes To Bar
45 Kettlebell Jerks 24/16kg’s
45 Deadlifts 102.5/70kg
45 Handstand Push-ups
[Time Cap:15 Minutes]
SUBS
TOES TO BAR
-Reduce Reps
-Toes as high as possible
– Knee Raises
– V-ups
– 45 GHD Sit-ups
– 60 Abmat Sit-ups
KETTLEBELL JERKS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
– Barbell
DEADLIFTS
– Reduce Reos
– Reduce Load
– SB KB’s/Dumbbells
HSPU’S
– Reduce Reps
– Use Raises
– Pike HSPU
– Box HSPU
– Regular Push-ups
– Double Dumbbell press
