CrossFit Inventive – CrossFit
Warm-up
Couch 1 Min e.s
30s Front Rack
30s Wrist
Squat Hold 30s
10 Air Squats 2s Pause in Bottom
10 Alt Cossack Squats
——
ACTIVATION
20 Halo Glute Bridges
—
BARBELL
10 Back Squats
5 Power Cleans
—
Back Squat
In 15 Minutes
Minimal rest between building sets.
Building Sets:
2 x 8 @same weight (light load)
1 x 5 @55%
1 x 3 @65%
Main Set:
4 x 6 @70%
Metcon (Time)
4 Rounds For Time:
500/400m Row
25 T2B
25 Lateral Bar Burpees
5 Power Cleans @100/70kg
Rest 90s between Sets
22min Cap
SUBS
500/400m ROW
1,000/900m Bike
450/350m Ski
500/400m Run
25 T2B
– Reduce Reps
– Knee Raises
– V-ups
– 30 Abmat Sit-ups
– 25 GHD Sit-ups
– 25 Weighted Abmat Sit-ups
5 POWER CLEANS 100/70KG
– Reduce Reps
– Reduce Load
– Sub Dumbbells x 10 Reps Per Round
