CrossFit Inventive – CrossFit
Warm-up
1 Min Machine
1 Min Shuttle Runs
—
Mobility
10 Scorpions F/B
30s Lower Back/Hipflexor
30s Spidermans e.s
30s Twisted Cross e.s
30s Wrist
—
Barbell
12 Single Leg Alt RDL’s
10 Deadlifts
3 HPC
3 Push Press
3 Push Jerks
—
Deadlift (4 x 3 @75%)
Build up & complete 4 Sets 3 Reps @75% of your 1RM.
90s-2 mins rest between working sets only.
Metcon (No Measure)
5 Sets:
L1
Every 90s Alternating Between Both:
1.
15/10 Cal Bike
5 Hang Power Cleans @70/47.5kgs
2.
15/10 Cal Bike
5 Shoulders To Overhead @60/40kgs
—
L2
Every 90s Alternating Between Both:
1.
15/10 Cal Bike
5 Hang Power Cleans @60/40kgs
2.
15/10 Cal Bike
5 Shoulders To Overhead @50/35kgs
—
L3
Every 90s Alternating Between Both:
1.
12/8 Cal Bike
10 Dual Hang Power Cleans
2.
12/8 Cal Bike
10 Shoulders To Overhead
[Choose Own Load]
Same Cals on all machines