CrossFit Inventive – CrossFit
Warm-up
De-Load Week
—-
1:00 E.S: Lat Smash On Foam Roller
1:00 Puppy Dog Pose On Roller
Twisted Cross 30s e.s
Wrist 30s
Spiderman + 5 Rotations 30s e.s
Calf 30s e.s
30 Calf Pumps
—-
ACTIVATIONS
2 Laps e.s Single DB Overhead Carry
10 Single DB Strict Press e.s
10 Scap Pulls
5 Ring Dip Negative/Push-up Negs
30s Skipping of your choice
—
Strict Press (5 x 5)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
[15 minutes]
Build Up & Complete 5 Sets 5 Reps @same weight.
Metcon (Time)
3 Rounds:
30 Double-unders
20 Single Dumbbell Push Press (In 5’s)
10 Toes To Bar
Straight Into…
3 Rounds:
25 Double-unders
15 Single Dumbbell Hang Power Snatches
7 Ring Dips
RX Dumbbell: 1 x 22.5/15kg
[Cap 20 Minutes]
SUBS
DOUBLE-UNDERS
80 Singles
45s Practice
45s on any machine
DUMBBELL MOVEMENTS
Reduce Load
Kettlebell Swings
10 TOES TO BAR
Reduce Reps
Toes as high as possible
Knee Raises
20 Amat Sit-ups
RING DIPS
Banded
Stationary Bars
Close Grip Push-ups
Regular Push-ups
