CrossFit Inventive – CrossFit
Warm-up
Banded Lower
3 Way Puppy Dog Pose
Twisted Cross 30s e.s
Wrist Forward Facing 30s
—
ACTIVATION
10 Scap Push-ups
5 Down Dog Push-ups
20 Scorpions
5 Inchworm “No Push-ups”
—–
10 Barbell Good Mornings
5 Deadlifts
—
Deadlift
1 x 15 (Light) TNG
1 x 8 @55% TNG
1 x 3 @65% Dead-stop
1 x 5 @80% Dead-stop
2 x 2 @85% Dead-stop
Record 2 x 2 Load.
Metcon (Time)
For Time:
35/30 Cal Bike Erg
20 Deadlifts 100/70kg
20 Bar Facing Burpees
20 Handstand Push-ups
20 Bar Facing Burpees
20 Deadlifts 100/70kg
35/30 Cal Bike Erg
[Cap20 Minutes]
—
SUBS
35/30 CAL BIKE
– 35/30 Cal Row
– 30/245 Cal ski
20 DEADLIFTS
– Reduce Reps
– Reduce Load
– Sub KB’s-DB’s
BFB
– Lateral Bar Burpee
– Step Over Bar
– Standard Burpee
HSPU’S
– Use Raises
– Reduce Reps
– Pike HSPU
– Double DB Push Press/Strict Press
