CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Lower
Twisted Cross 30s e.s
3 Way Puppy Dog Pose
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ACTIVATION
Rotator cuff sequence:
With Light Plates 1-2.5kg plates max.
2 x 5 Sets of Each:
– Standing Prone T’s
– Standing Prone Row-W
– Standing ProneRow, W-Y’s
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10 Barbell Good Mornings
10 Barbell Deadlifts
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Bench Press
10 Reps Empty Barbell
Into:
Go Every 90s x 8 Sets:
Set 1: 5 Reps
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 3 Reps
Sets 5-8: Build to Heavy Single. (4 sets)
* We are building throughout each set.
* If you don’t wish to build, follow the rep range and choose your own loads.
* Record Last Rep.
20 Min Cap (Time)
Level 1:
For Time:
21 Deadlifts @100/70kg
21 HSPU
15 Deadlifts @100/70kg
15 HSPU
9 Deadlifts @100/70kg
9 HSPU
21 Deadlifts @125/85kg
10 Lateral Bar Burpees
15 Deadlifts@125/85kg
10 Lateral Bar Burpees
9 Deadlifts @125/85kg
10 Lateral Bar Burpees
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Level 2:
For Time:
21 Deadlifts @100/70kg
21 Abmat HSPU/Pike HSPU
15 Deadlifts @100/70kg
15 Abmat HSPU/Pike HSPU
9 Deadlifts @100/70kg
9 Abmat HSPU/Pike HSPU
21 Deadlifts @125/85kg
10 Lateral Bar Burpees/Step Over Bar
15 Deadlifts @125/85kg
10 Lateral Bar Burpees/Step Over Bar
9 Deadlifts @125/85kg
10 Burpees/Step OverBar
* Scale Deadlift Load as needed.
* Sub, Dumbbell Push Strict Press/Push Press
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LEVEL 3:
For Time:
21 Dual KB-Deadlifts
21 Strict Push-ups
15 Dual KB-Deadlifts
15 Strict Push-ups
9 Dual KB-Deadlifts
9 Strict Push-ups
21 Dual KB-Deadlifts
10 Lateral Bar Burpees/Step Over Bar/Standard
15 Dual KB-Deadlifts
10 Lateral Bar Burpees/Step Over Bar/Standard
9 Dual KB-Deadlifts
10 Burpees/Step OverBar/Standard
* Use Own Kettlebell Deadlift Load.
