CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
10 Leg Swings F/L
30s Calf On Upright
30s Spiderman Lunge Hold e.s
30s Glute e.s
3 Way Puppy Dog Pose
30s Twisted Cross e.s
—-
ACTIVATION
20 Banded Good Mornings
20 Banded Pull aparts
10 Banded Press e.s
10 Scap Pulls
5 Scap Pulls
3 Strict Pull-ups/5 Ring Rows
30s HS-Hold
—-
Warm-up to Deadlift and remaining movements.
—
“The Girls” (Time)
For Time
“Damn Diane”
3 Rounds:
15 Deadlifts 140/90kg
15 Deficit Handstand Push-ups
Directly Into…
“Double Helen”
6 Rounds:
400m Run Together
21 Kettlebell Swings 24/16kg
12 Pull-ups
—
SUBS
DEADLIFTS
– Reduce Loading
HSPU’S
– Use Raises
– Pike HSPU
– DBPush Press
– Standard Push-ups
400M RUN TOGETHER
– 400M ROW
– 350M SKI
-BIKE
KETTLEBELL SWINGS
– Reduce Load
– KB Sumo Deadlift High Pull
PULL-UPS
– Banded
– Ring Rows
– DB Plank Rows
– DB Bent Over Rows
